Finding it hard to sleep

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Wendy Green
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by Wendy Green on Fri Oct 09, 2015 10:22 am

Re: Finding it hard to sleep

Hi Mary,

As you've recognised that stress is probably the reason for your sleep problems, it would make sense to try and deal with this, rather than take sleeping tablets, which can be addictive. Following a relaxing bedtime routine should also help.

You say you have a lot going on in your life at the moment - I wonder if there are any tasks you can cut back on, delegate, or say 'no' to? Cutting down on the demands placed upon you can dramatically reduce your stress levels. However if this isn't possible, you can reduce the negative effects of stress by taking good care of yourself by eating well, taking exercise and taking time out for yourself.

When you're feeling stressed it's tempting to reach for fast foods - especially sugary, refined foods, for a quick energy boost, which only make you feel worse because they cause fluctuations in blood sugar and weight gain - so make sure you eat well;focus on unrefined carbs such as porridge, brown rice and wholemeal bread, plenty of protein foods like chicken, turkey, fish, eggs, cheese, natural yogurt and nuts, as well as plenty of fruit and vegetables.

Exercise burns off the stress hormones produced when you're under pressure, thus reducing their harmful effects. You may feel you're too busy for exercise - but even a short walk, a few stretches, or a spot of gardening can help you feel better. Exercise outdoors in a green space has been shown to be especially beneficial because of the relaxing effect of natural surroundings.

Finally, you can help improve your sleep by practising good sleep hygiene: make sure your room is cool (around 60 degrees fahrenheit) and dark; wind down for an hour or two before bed - preferably following a routine so that your brain learns to link certain actions with sleep; for example a warm bath, followed by watching TV or reading a book - but avoid stimulating plots that could make your mind race when you go to bed! Avoid using computers or other technology late at night as this can overstimulate the brain and the light they emit can prevent production of the sleep hormone melatonin. Dimming the lights can also help, as it promotes the production of melatonin.

By taking exercise and following a relaxing bedtime routine you'll be taking time out for yourself which is vital when you are under excessive pressure.

I hope these tips help your to manage your stress levels and sleep better.
Wendy Green
Health Expert and Author

http://www.talkhealthpartnership.com/on ... _green.php

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Dr Helen Webberley
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by Dr Helen Webberley on Tue Oct 13, 2015 7:57 am

Re: Finding it hard to sleep

Hi Mary, it seems that you have spotted that the stress in your life is keeping you awake. Although it seems very tempting to ask for sleeping tablets, these do not solve the problem of the stress. Your mind is whirring away by night and day, and at night time when it is quiet, the whirring is more obvious and keeps you awake.

It may sound easy to say, but it is the stresses that you need to address, when they are gone, the sleep pattern will get better again.

Please look after yourself, we often say that we can't do anything about the work, family, friends, money that are causing us stress, but if we don't then it can end up as something much worse like depression or anxiety or even a breakdown.

Listen to your body now and make some changes, however small, to protect you for the future.

I hope this helps, Dr Webberley
Dr Helen Webberley
NHS GP and Director of www.MyWebDoctor.co.uk
MBChB MRCGP MFSRH DipGUM DipIPM
http://www.talkhealthpartnership.com/on ... berley.php

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Mind
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by Mind on Wed Oct 14, 2015 11:19 am

Re: Finding it hard to sleep

As others have said, when stress and whirring thoughts are keeping you awake, you really need to deal with those, rather than resorting to medication which should only be used as a last resort, and as a one-off to break a pattern of not sleeping.
If you can find a way of distracting yourself from the whirring thoughts once you are in bed, that may help you to relax and drop off. Sleep tips always tell you not to have television in your bedroom (good advice as the flickering screen will keep you awake) and, often, not to read in bed either. But a radio on quiet with a 'sleep' button that will turn itself off after an hour, can be distracting enough to stop the whirring thoughts, and allow you to fall asleep. You could also try mindfulness distraction techniques before you go to bed, such as colouring in, if that's something you enjoy, or dot-to-dot books for grown-ups which can be very absorbing and very good for distracting you and calming your thoughts.

There are other tips on getting to sleep here: http://www.mind.org.uk/information-supp ... h4qE25HOy0

best wishes
Mind Info Team

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