Overcoming sleep problems
Losing a night's sleep once in a while won't cause lasting damage. During stressful times, when starting a new job or sitting exams, people can go for several nights with as little as two or three hours a night. Once the pressure is off, most of them return to their normal sleeping pattern. But some people develop more lasting problems, which can lead to fatigue during the day, and cause irritability and difficulty concentrating.
Tips For Improving Your Sleep
- Make sure the environment is right - think about comfort, light, temperature and noise levels.
- Have a regular routine - go to bed when you are tired and get up at the same time every day. Napping or staying in bed for longer may impact on your sleep the following night.
- De-stress before bed - Have a warm bath, download and listen to a relaxation pod cast (podcasts) http://www.mentalhealth.org.uk/relax/ and take time out from other activities before trying to sleep. Don't read or watch TV in bed.
- Don't eat late. Spicy, high fat and sugary foods particularly will make it more difficult to sleep.
- Exercise. Tiring your body as well as your mind will improve sleep and fit people generally sleep better. However, you should avoid exercising too late at night.
- Don't stay in bed if you can't sleep. Worrying about not sleeping tends to make the problem worse. Get up and go through your relaxation routines again.
- Visualise a scene or landscape that has pleasant memories for you. Stop any unwanted thoughts and focus your mind on the scene or landscape.
- Keep a sleep diary. This can help you identify potential causes for your sleeplessness Sleep-Diary
If problems still persist talk to your GP about other possible causes and treatments
For more information and advice please see
How to cope with sleep problems http://www.mind.org.uk
Insomniacs website http://www.insomniacs.co.uk/
You may also find it useful to download our workbook on exam anxiety and sleep.
Exam anxiety and sleep (39k)