In this section
Sleep difficulties
The occasional night, or even a few nights, of poor sleep is very common and many people’s body clock and brain will compensate by catching up the following night. When sleep difficulties continue over a significant period of time however, over weeks or even months, this can really have an impact on a person’s quality of life. Poor sleep can lead to a person feeling tired and drowsy during the day. This can then lead to worry about getting enough sleep and in this way a vicious cycle can be set up.
The reasons a person’s sleep may be affected are complex and vary greatly from person to person. Sleep difficulties are particularly common when a person is going through a stressful or worrying time in their life. It can seem as though sleep is a finely tuned barometer of our emotional wellbeing.
Physical health problems can further complicate the situation and interrupt sleep. For example pain or a frequent need to urinate can be factors which stop a person from getting a good night’s sleep. Sleeping with a partner can also be difficult as there may be a reluctance to get up due to not wanting to disturb them.
Useful information for those experiencing sleep difficulties
- Studies have shown that people frequently underestimate how much sleep they are getting – so you may be getting more than you realise.
- If you are lying in bed awake, as frustrating as this is, you might reassure yourself that your body is at least still resting.
- Try to avoid napping during the day.
- Get regular exercise during the day, ideally outside.
- There is evidence to suggest that exposure to natural daylight (particularly morning light) can help improve sleep.
- If after 15 minutes you are still awake, consider getting up rather than staying in bed. Make a cup of herbal tea and perhaps read a book before then putting yourself back to bed when you feel tired. Avoid looking at a screen as this can be mildly stimulating and counter-productive in your efforts to get back to sleep.
- Have a pen and paper near your bed where you can write down any thoughts or questions that are on your mind. This may take the format of a to-do list, or it may even be a just a ‘stream of consciousness’, dumped onto the paper. Rather than your mind feeling it needs to hold onto these thoughts, it’s then free to let go of them and drift off to sleep.
- Consider whether there is something particular on your mind at night that you might take steps to address or express during the day.
Sleep apps and guided exercises
Calm and Headspace are two subscription apps that have dedicated exercises which some people can find really helpful in getting off to sleep. These might be guided meditative exercises or even stories.
Insight timer is a free app and has very similar and good quality resources relating to sleep. YouTube is also a great resource with lots of free exercises and resources such as relaxing noises, such as water or waves, and music that people might find helpful in getting off to sleep.
