Sleep Problems

Not getting enough sleep can cause a number of problems including poor mood, problems with concentration and performance and issues with our interpersonal relationships. Sleep helps our immune system to work effectively and allows the body to heal itself.

Some people use prescribed medication to help them to get to sleep however these are often addictive and so are not a long term solution. Similarly some people use alcohol to help to fall asleep however this often leads to disturbed sleep and long term is known to make people feel more depressed which in turn worsens sleep.

There are many different ways to help encourage a good nights sleep, these include:

Avoiding caffeinated drinks and food – caffeine stays present in our body for several hours, longer if higher doses of caffeine are consumed. Most people associate caffeine with coffee and soft drinks but it is also present in foods such as chocolate. Consuming caffeine is also a particular issue for young people as it can interfere with bone development. Young people should be advised not to drink energy drinks.

Establish a good night time routine – having time to relax before bed is an essential part of ensuring good sleep. Having a warm bath or reading a book are good ways to help relax ready for bed. Writing ‘to-do’ lists can help people clear their mind of thoughts and minimise distractions. Going to bed at the same time (even at the weekend) can also be helpful for the body to get into a routine of when to fall asleep.

Less screen time – bright lights keep our brains active and interrupt normal sleep, encourage people to spend less time watching television or looking at their phones. It may be worth suggesting that when people charge their phones overnight they plug it in away from their beds so they are not tempted to keep checking.

Relaxation – Light yoga stretches can help to relax the muscles, it is not advised that people carry out vigorous exercise near to bed time as this will hinder good sleep. Progressive muscle relaxation where people gradually tense and release different muscles can be an effective strategy for helping people get to sleep.