Finding Sleep..ZZzzzzz
Difficulties sleeping is not unusual, and at some point in life you will experience it. Having difficulties sleeping on regular basis is called insomnia. A normal adult sleeps on average between 7-9 hours, children between 9-13 hours, and those little cuties (toddlers and babies) 12-17 hours.
How do you check if you have insomnia?
According to the NHS, the following are ways of checking:
You have insomnia if you regularly:
- find it hard to go to sleep
- wake up several times during the night
- lie awake at night
- wake up early and cannot go back to sleep
- still feel tired after waking up
- find it hard to nap during the day even though you’re tired
- feel tired and irritable during the day
- find it difficult to concentrate during the day because you’re tired
Click on this link to take a free NHS assessment: https://www.nhs.uk/conditions/insomnia/
Origins of insomnia
Insomnia can be caused by different things, but there are some common causes:
- Stress, anxiety or depression are well documented causes of insomnia. An unsettled mind can keep you up at night
- Do you carry out shift works? If you work alternate shift patterns this can also affect your sleep pattern as it disrupts your natural sleep rhythm
- Jet lag – this often happens due to travel and again can be linked to the disruption of your natural sleep rhythm
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Tips to fighting insomnia
The NHS website provides some amazing “do’s and don’t’s”
Do
- go to bed and wake up at the same time every day – only go to bed when you feel tired
- relax at least 1 hour before bed – for example, take a bath or read a book
- make sure your bedroom is dark and quiet – use thick curtains, blinds, an eye mask or ear plugs
- exercise regularly during the day
- make sure your mattress, pillows and covers are comfortable
Don’t
- Smoke or drink alcohol, tea or coffee at least 6 hours before going to bed
- Eat a big meal late at night
- Exercise at least 4 hours before bed
- Watch television or use devices right before going to bed – the bright light makes you more awake
- Nap during the day
- Drive when you feel sleepy
- Sleep in after a bad night’s sleep – stick to your regular sleeping hours instead
Reference
nhs.uk. 2020. Insomnia. [online] Available at: <https://www.nhs.uk/conditions/insomnia/> [Accessed 15 November 2020].