![]() ![]() If you cannot sleep, don`t lie there worrying about it.If something is troubling you and there is nothing you can do about it right away, try writing it down before going to bed and then tell yourself to deal with it tomorrow.If you have had a bad night, resist the temptation to sleep the next day which will make it harder to get off to sleep the following night.taking a cold shower just before bed helps promote melatonin. Try to have your evening meal early rather than late. Don`t eat or drink a lot late at night.It may help you fall asleep, but you are more likely to wake up during the night. Reduce the caffeine (tea, coffee, some soft drinks) in the evening.No watching television, browsing the internet or checking your email or social media. Keep to a regular pattern of going to bed and getting up at the same time every day, whether you are tired or not Do not go without sleep for a long time if you can help it.Use your choice of relaxation technique before going to bed (whatever works for you).Remove TV and device screens from your bedroom, and read from a conventional book rather than an e-book on a back-lit screen. If you cannot reduce the noise, then consider ear-plugs designed for sleep use. Remove excess light (particularly blue light), make sure the temperature is right, and check the bed and pillow are comfortable. Making changes to our environment so that our bedrooms become a restful place for sleeping. TV, computer, tablet or mobile in your bedroom.Partner keeping you awake? (snoring, restless etc).Bedroom too hot or too cold - our bedroom needs to be cool.Maintain the same sleep and wake times every dayĪre there any helpful changes you can make?.Go to bed 2-3 hours earlier than usual and limit light in the evening.Have lunch at the same time every day, and eat nothing after 7pm.Wake up 2-3 hours earlier than usual and get plenty of outdoor light in the morning.If you're a night owl and you fall asleep in the early hours of the morning then wake up later in the morning, you can take these steps for 3 weeks to reset your body clock: If you have trouble sleeping, there are some things you can do to help yourself get a good restful night. This worry can then make it even harder for us to sleep well. These all result in our feeling that we haven't slept enough - we feel tired, tense and are likely to worry about not sleeping. We might have difficulty getting off to sleep, wake up frequently during the night, or wake early in the morning and not be able to get back to sleep. Our mental health also has a big impact on our sleep pattern. Artificial light (including from our digital screens) and heating delays the production of melatonin. This prompted our body to produce melatonin, which makes us sleepy. Previously, we were much more in tune with nature, going to bed when natural light faded and the day's temperature reduced. Our modern way of living has a big impact on the natural sleeping cycle. People's needs vary, but most people feel they need 7-8 hours, whilst others feel they need more. A baby starts life needing 16 hours or so of sleep each day, and the time we need for sleep decreases as we get older, so that adults, and particularly older adults may only need 4-6 hours a night. There are many reasons for not sleeping well which may include distress, physical discomfort or physical illness. Self help guide for sleep problems, using effective CBT strategies. ![]()
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