Sleep and insomnia

1 in 3 people experiences problems with sleep. On average adults sleep from 7 - 9 hours per night, with older adults often needing less sleep. There are a number of self-help measures and lifestyle changes that will help with sleep. Ask your GP if you have a persistent problem with insomnia that affects your daily life.

Tiredness & fatigue

Better sleep

Sleep and you

A dozen simple things that may help your sleep (Guide written by Dr Abraham)

Sleep problems are much more common than most people realise and are a frequent cause for tiredness, headaches and fatigue.  Research shows that the ideal sleep duration is 7-9h for nearly every person.  However our modern lifestyles have resulted in only 60% of people getting this amount of sleep in the UK and only a third in the US and Japan.

The following may help with improving your sleep.

THE BEDROOM

1.  It is normal for the body temperature to decrease by 1C when we sleep – like a mild form of hibernation.  Our modern housing and central heating often prevent this happening.  It is important to check your bedroom is not too hot.  The recommended temperature for a bedroom is 18C, if not slightly lower. Counter-intuitively a warm bath at bed time can help lower your core temperature as well as relaxing your muscles.
2. Light can wake you up so get outside into the light during the morning and afternoon.  However light can prevent you sleeping at night.  Black out blinds and thick curtains that fit the window properly are all important things to think about when preventing too much light in the bedroom.  Also during the evening prepare your brain by avoiding bright lights and use  rooms with low lighting.
3. Noise is another issue.  Is there noise coming from somewhere?  This may be from outside or even inside the room – noise in the street, noise from within the house (eg TV),  a snoring partner etc
4. Are you comfortable?   Low grade pain or even dry eyes may stop you sleeping.  Paracetamol or moisturising eye drops may help.  Also make sure your bed is comfortable – not too hard and not too soft.  Everyone likes something different as we all sleep in different positions – go for what suits you best rather than sticking rigidly to what others (including bed companies) may tell you!

 
YOUR ACTIONS

1. It is an urban myth that alcohol helps you sleep.  In fact alcohol disrupts your sleep resulting in poor sleep quality and insomnia.  If you are having sleep problems probably the less alcohol you take the better, and if you do drink some alcohol try and do it 5h before sleep.
2. Caffeine can stop you sleeping.  There is caffeine or caffeine equivalents in coffee, tea, chocolate and colas.  Avoid all such drinks after 5pm.  Nicotine also acts as a stimulant and should ideally be avoided before going to bed.
3. Blue light is particularly activating to the human brain.  Again it is best to avoid blue light after 6pm at night, or at least try to minimise your exposure in the hours before bed.  This includes computer screens, i-pads, tablets, game consoles and TV screens.
4. Exercise can help promote sleep quality.  This may not have an immediate effect ie you may not sleep better the day you exercise.  However over the long-term it probably does have a mild benefit on sleep.   However avoid exercising 2-3 hours before you go to sleep as in the short term it can stimulate you. 
5. Spending sometime outside in the fresh air may help sleep.  Spending a minimum of 10-15 mins outside just before you go to bed may help sleep
6. Avoid having “cat-naps” during the later part of the day (after 3pm); they can stop you sleeping at night.
7. Try to “unwind” before you go to bed.  Take time for yourself and relax during the last 30-60min before bed.  Reading a book or a magazine or listening to music is often helpful, or spending sometime in your garden etc – avoid screens though!!!
8. Avoid large meals before bed time.  This can make you feel bloated and also increase your metabolic rate making it difficult to sleep.  Also avoid drinking large volumes of fluid as you will wake up with a full bladder

 
Reference
Matthew Walker. (2017). Why we sleep. The new science of sleeps and dreams. New York: Scribner.