Sleep Problems

Most of us know the benefit of getting a really good night's sleep. Sleep is important in helping you feel rested. It is while you are asleep that your body repairs and renews itself. The amount of sleep we need varies person to person and also changes with age. Most adults need around 8 hours a night although some will need more and some will need less.

Not sleeping for one night can leave you feeling tired and groggy the next day but if you don't sleep over a longer period of time it can start to affect your physical and mental health.

Everyday things that can affect your sleep:

• Too much noise
• Bedroom is too hot or too cold
• Uncomfortable bed
• Your partner has a different sleep pattern from you
• You aren't getting enough exercise
• You eat too late making it difficult to sleep
• You go to bed still hungry and wake up too early
• You are ill
• Consumption of cigarettes, alcohol and caffeinated drinks such as tea, coffee or cola.

Some of the more serious issues which can cause problems with sleep include:

• Emotional problems
• Difficulties at work
• Anxiety and worry
• Depression
• Thinking again and again about problems

Some people are affected by less common and more serious sleep disorders such as:

• Narcolepsy - uncontrollable attacks of sleepiness even when you are occupied or with other people.
• Sleep Apnoea - snoring loudly and stopping breathing for short periods through the night.
• Sleepwalking - more common in children but affects around 1 in 100 adults and can be dangerous and/or embarrassing. If someone in your household sleepwalks you may need to take precautions such as fitting stair-gates or locking away sharp objects.
• Night terrors - differ from nightmares and like sleepwalking is more common in children. Around 1 in 20 adults experience night terrors. The person will become suddenly afraid, and may sit up, open their eyes and scream uncontrollably. They are difficult to comfort and will often have no recollection of the event in the morning.
• Restless Legs Syndrome (RLS) - uncomfortable or painful feelings in the legs (but only when you try to rest) The person may feel a persistent urge to move their legs.

If you experience any of these issues you may wish to contact your doctor.

Improving your Sleep

• Having a regular bedtime and waking up time can help your body to know when it is time for sleep. If you have a restless night, don't try to compensate for this by sleeping in more in the morning, as this will disrupt your pattern.
• Create a good sleeping environment. Its worth investing in a good bed. If you are easily disrupted by light or noise, try blackout curtains and earplugs. Adjust the room temperature to one you are comfortable sleeping in. Its also a good idea to avoid using your bedroom for activities other than sleeping so its best if you don't use this room for watching TV or using the computer. If the room is used only for sleeping your body will learn to associate that environment with sleep.
• Avoid eating or drinking late at night.
• Find something relaxing to do before bed - going for a hot bath is ideal, you could also try reading before bed. Try to make your relaxing activity part of your nighttime routine.
• Avoid napping, or if you do nap, don't sleep for longer than 30 minutes.
• If you can't sleep, get up, go to another room and do a relaxing activity until you feel ready to sleep again.

Other ways to improve your sleep

• Exercise regularly - try walking or gentle exercise to begin with. You should however avoid exercising too close to bedtime.
• Maintain a healthy weight - being over or underweight can cause sleep problems. If you are underweight, your body is unable to recover as much energy as it would if you were at a healthy weight. If you are overweight you should avoid crash dieting and instead try to adopt a healthier lifestyle. This should be something you will be able to continue with in the long term, perhaps start by trying to drink more water or snacking on fruits.

Related Issues

People who are experiencing problems with their sleep may also be facing problems in other areas of their lives. The topics listed below may be of interest to you:

• Alcohol & Drugs
• Relationship Issues
• Stress