Can’t get to sleep

[lacemaker]

I have real trouble getting to sleep. It can take hours. I toss and turn. I have sciatica in my right leg, lymphoedema in my left leg and two stomas. Once a week I take a sleeping tablet as a treat and that’s helps but the other nights I really suffer. I try to do all the things you’re supposed to to calm down

[Dr Sarah Gilchrist]

Hi

I'm sorry to hear you are having trouble getting to sleep. It sounds like you have some confounding health issues which may not be helping in terms of getting to sleep. Nonetheless, there are some practical strategies you can employ to help try and get off to sleep.

I would also check your health conditions in terms of if there's anything from here contributing to you not being able to get to sleep. With regards to any pain you are experiencing, it maybe worth re-addressing your pain management strategy with your GP or seeing a Physiotherapist for Sciatica.

Light psychological interventions may help with getting to sleep too. Cognitive behavioural therapy has been shown to help with sleep issues, particularly insomnia. Your GP can provide information about this in your local area or try the app 'Sleepio' https://www.sleepio.com/. You may also want to try mindfulness or breathing techniques.

You say you have tried some calming techniques, but here are some other practical techniques that may help. Given your underlying health issues try each technique relative to your capabilities.

Develop a regular ‘strategy to sleep’ that’s workable and flexible to your life demands
Have a regular sleep routine (time to bed, get up time)
Avoid devices in bed/bedroom: minimise exposure to blue light
Relaxation techniques e.g. reading, journal writing, mindfulness
Seek daylight regularly
Limit caffeine & alcohol
Engage in physical activity regularly
Limit late night exercise (i.e. after 9pm) and eat well throughout the day

You mention you use a sleeping pill periodically. These aren't ideal unless in extreme circumstances and as a short term fix. I would advise you try one of the above techniques at a time to see what works for you.

Best wishes in improving your sleep.