Sleep is the most common aspect of mental health which causes us to seek help from our GP. Problems here have a major knock on effect to our psychological health, immune system, perception of pain, digestion, concentration and feeling of general well-being.\u00a0
The good news is that once we start to think about making our quality of sleep better the research suggests we can usually find at least some way of improving things.<\/p>\n\n\n\n
Both quality and duration of sleep tend to increase. <\/p>\n\n\n\n
What<\/strong> Can We <\/strong>Do<\/strong> to help address this<\/strong>?<\/strong><\/p>\n\n\n\n How to Improve Our Sleep<\/strong> Stimulates the Central Nervous System<\/p>\n\n\n\n Causes increased heart rate<\/p>\n\n\n\n Causes adrenaline production<\/p>\n\n\n\n Suppresses melatonin a hormone which helps us feel sleepy<\/p>\n\n\n\n Alcohol<\/strong> Interrupts sleep pattern in the second half of the night<\/p>\n\n\n\n Diuretic so need to get up to the toilet<\/p>\n\n\n\n Is a depressant and causes low mood which reduces sleep<\/p>\n\n\n\n Going cold turkey after a lot of alcohol causes withdrawal symptoms<\/p>\n\n\n\n Food<\/strong> Rice\/oats cause small melatonin production<\/p>\n\n\n\n Diary contain tryptophan which aid manufacture of melatonin in body<\/p>\n\n\n\n Refined Sugar<\/strong> Exercise<\/strong> Older adults found to sleep better with aerobic exercise<\/p>\n\n\n\n Physical fitness increases metabolism which results in better sleep<\/p>\n\n\n\n Reduces anxiety and improves mood causing better sleep<\/p>\n\n\n\n Light manag<\/strong>ement<\/strong> No alarm with permanent light on bedside<\/p>\n\n\n\n Reduce blue light exposure<\/p>\n\n\n\n Stop interaction on social media etc at least an hour before sleep<\/p>\n\n\n\n Low lighting on run down to sleep<\/p>\n\n\n\n Blackout when wish to sleep (Blackout curtains in summer) Noise stopped \u2013 or earplugs can help<\/p>\n\n\n\n Temperature \u2013 not too hot (17 degrees)<\/p>\n\n\n\n Good ventilation<\/p>\n\n\n\n Medication<\/strong> Psychological Approaches<\/strong> Cognitive Behavioural Therapy (CBT) has been found to be an effective part in treatment of insomnia. Including this as treatment package as follows will maximise your chances of making a positive change;1. Sleep Hygiene (as above)2. Relaxation Training3. Adjusting sleep patterns4. Altering the thoughts and behaviour which hinder sleep<\/p>\n\n\n\n Relaxation<\/strong> Useful to use1. Breathing \u2013 Finger breathing\/breathing and visualisation2. Muscle tension3. 1 hour wind down<\/p>\n\n\n\n These all take practice before they are mastered and it may take a little while to start to feel it is a comfortable part of your routine.<\/p>\n\n\n\n Adjusting Sleep Patterns<\/strong> Review findings in light of sleep hygiene protocol<\/p>\n\n\n\n Altering the Thought and Behaviour Which Hinder Sleep<\/strong><\/p>\n\n\n\n Make the bedroom the place to sleep not eat\/work\/watch TV. If you wake and don\u2019t get back to sleep within a few minutes try a relaxation exercise. If still awake get up and do something relaxing like reading the paper in another room until feel sleepy then return to bed.<\/p>\n","protected":false},"excerpt":{"rendered":" Sleep is the most common aspect of mental health which causes us to seek help from our GP. Problems here have a major knock on effect to our psychological health, immune system, perception of pain, digestion, concentration and feeling of general well-being.\u00a0The good news is that once we start to think about making our quality … <\/p>\n
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<\/strong>Good sleep hygiene can improve our sleep quality<\/strong>
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<\/strong>Caffeine<\/strong>
<\/strong>Stays in the system a long time as it is hard for the body to break down<\/p>\n\n\n\n
<\/strong>Makes us fall asleep more easily but the quality of sleep is not as good<\/p>\n\n\n\n
<\/strong>Difficult to sleep if hungry so light snack can help (not protein)<\/p>\n\n\n\n
<\/strong>Makes us more active and less sleepy<\/p>\n\n\n\n
<\/strong>Better earlier in the day as increases adrenaline<\/p>\n\n\n\n
<\/strong>No IT equipment or TV in bedroom<\/p>\n\n\n\n
Environment<\/strong>
Comfortable bed<\/p>\n\n\n\n
<\/strong>Most common sleep medications are called hypnotics. Only helpful in short term (NICE guidelines say 2-4 weeks) as they are addictive also have rebound effects once come off them which can make sleep worse than it was to start with.<\/p>\n\n\n\n
Aim to challenge the underlying thoughts and feelings about sleep.<\/p>\n\n\n\n
<\/strong>People with insomnia often find it difficult to relax naturally before they go to sleep<\/p>\n\n\n\n
<\/strong>Monitor sleep diary for 2 weeks to see what is actually happening<\/p>\n\n\n\n