Why can’t I sleep?
Big Question
Answer
Consider:
Everyone needs sleep, but many of us have problems with it. You might recognise some of the experiences listed below, or have other difficulties with sleep that aren't mentioned here.
You might:
· - have problems that disturb your sleep, such as panic attacks, flashbacks, nightmares or find it hard to wake up or get out of bed
·
· - often feel tired or sleepy – this could be because you're not sleeping enough, not getting good quality sleep or because of health problems sleep a lot – which could include sleeping at times when you want, or need, to be awake.
·
Poor sleep leads to worrying. Worrying leads to poor sleep. Worrying about sleep is like your mind trying to fight itself. That's a horrible place to be.
There's a close relationship between sleep and mental health. Living with a mental health problem can affect how well you sleep, and poor sleep can have a negative impact on your mental health
· How can I improve my sleep?Only try what you feel comfortable with, and try not to put too much pressure on yourself. If something isn't working for you (or doesn't feel possible just now), you can try something else, or come back to it another time. Stick to a schedule that remains the same even at weekends. You could try going to bed and waking up at around the same time every day. Or it might help to go to bed only once you feel ready to sleep, but still get up around the same time. You might need to try different things before you find what works for you. Make the room you sleep comfortable. Try different temperature, light and noise levels to see what works for you. Relax before you go to bed. Do something calming such as listen to music or have a bath. Try to go to bed not hungry or too full. Avoid stimulating activities just before bed. Be active in the day, ensure 60 minute physical exercise every day. Having a screen-time cut off. ... Avoiding screens an hour or two before bed. Adjust the brightness of the screen in settings. Lots of people find dark, quiet and cool environments best, but everyone is different. If you can't sleep in darkness, try keeping a light or bedside lamp switched on. If silence makes it harder to sleep, listen to music, nature sounds, a podcast or the radio. You might find it helpful to try different bedding – for example, a warmer or cooler duvet, or a different pillow. · You may find it difficult to work out what's affecting your sleep. Consider: A sleep diary involves recording information about your sleep habits to help you understand your sleep problem and what's affecting it. If you want to, you can show your sleep diary to a healthcare professionals to help explain what problems you're having. For example, you could take it with you to a school nurse or doctor's appointment. A sleep diary could include information about: · what time you go to bed and what time you get up · total number of hours of sleep, or a rough idea if you're not sure · overall quality of sleep, ranked 1–5 · how many times you wake up in the night, how long you're awake and what you do while you're awake · whether you have nightmares, night terrors or, have sleepwalked during the night · whether you sleep during the day and for how long · any medication you're taking, including the dose and what time you take it · the amount of caffeine you have · the amount of physical activity you do · what you eat and drink · Your general feelings and moods, including any anxious or repetitive thoughts.
|