Insomnia and Better Sleep is a critical subject for all of us. If we don’t get a good night’s sleep our mental and physical health can be severely impacted. We might struggle to get a good night’s sleep for a variety of reasons, such as; stress, anxiety, depression, noise, an unsuitable sleeping environment, shift work, drug use, alcohol intake, nicotine or noise. We all know that feeling of laying awake tossing and turning, looking at the clock and just willing ourselves to drop off. We know the feeling of getting up after a bad night’s sleep and thinking about how we can get through the day. A lack of proper sleep and rest can have a massive impact on our overall wellbeing.

On 18 March it is World Sleep Day, a chance to focus on and think about how you are sleeping and if there is anything that you can do to improve your sleep pattern. Adults need 7-9 hours of sleep a day. Sleep deprivation is associated with poor mood and inability to control our emotions. This poor mood can then disrupt our sleep, creating a vicious cycle.

• Poor focus, memory and concentration
• More likely to consume caffeine and sugary drinks
• More likely to take part in risky and anti-social behaviour
• More likely to suffer from colds and infections
• Less able to manage stress

But, what is Insomnia? According to the NHS Website, Insomnia means you regularly have problems sleeping. It usually gets better by changing your sleeping habits. 

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

So, it would seem that having poor sleep can create a vicious cycle. You sleep poorly so you drink more caffeine or sugary drinks, or feel more stressed, which means that it is more difficult to sleep, and so on.

How can you improve your sleep?

• Keep to a routine go to bed and wake up at the same time every day.
• Have a routine or ritual for going to bed where you wind down and do something relaxing, take a shower or a bath, read a book, do some relaxing yoga. Start this an hour before you go to bed.
• Make sure that your bedroom is a nice place to be, that it is dark and quiet. Change your sheets regularly and make sure that you have a good mattress and pillow.
• Exercise in the day
• According to the NHS Website you shouldn’t smoke or drink alcohol, tea or coffee at least 6 hours before going to bed 
• Don’t eat too late
• Don’t watch television or use devices right before bed.

Below are some of our other blogs that might help you get on track with your sleeping.

• Tips for Better Sleep
• Exercise and Mental Health Developing a Practice 

Other Online resources

• The Sleep Charity
• The National Sleep Foundation 
• Sleep.org

It may be that you need to talk to a professional about your issues with sleep and the underlying causes, perhaps someone like Paul. For more informaion about Paul please take a look at the About Paul Page, Frequently Asked Questions Page and The Counselling Services Page. If you would like to make an appointment with Paul for Counselling, Psychotherapy or Supervision, please call Paul on 07843 813 537 or fill in the form on the Contact Page, if he doesn’t answer he is probably in a session, please leave him a message and he will call you back as soon as he can.