Do you toss and turn at night trying, often in vain, to get some sleep? Or perhaps you often wake up, only to find there are still hours until your alarm goes? If these things apply to you, you are probably one of the many people in the UK who suffers from a sleep disorder.
Most of us face problems sleeping now and again. Often anxiety is the cause, with many people reporting bouts of insomnia that coincide with significant life changes such as a stressful period at work, a house move, a new job or the end of a relationship. More often than not, once the anxiety subsides, so too will the sleep problems.
However, persistent sleep problems can take a heavy toll on your health and general wellbeing, so finding ways to get some good quality shut eye is important.
Although sleeping pills are often a go-to treatment for people having trouble sleeping, they do little to tackle the root cause of the problem, and over a period of time users risk becoming dependent on them. The good news is, there are a number of ways to tackle common sleep disorders without becoming dependent on sleeping pills:
1. Watch what you eat (and drink)Many of us will find that alcohol makes us sleepy, but although it might cause tiredness initially, alcohol interferes with normal sleeping patterns by inhibiting the body from completing the restoration process that usually takes place during sleep. Not only are you more likely to wake up in the night after drinking alcohol, you are also far more likely to snore loudly—possibly disrupting the sleep of others as well as yourself. However, that’s not to say you can’t have anything before bed. A herbal tea or a warm milky drink have been shown to help many people drift off to sleep.
2. Clear your mind
One of the most common complaints made by insomniacs is that they lie awake at night worrying as they try to fall asleep. Obviously, clearing your mind of worries is easier said than done, but there are a number of strategies you can use to prevent yourself from staying up all night with your thoughts. Writing down a list of things you need to do the following day before going to bed can help to ease anxiety, and talking through any worries with loved ones earlier in the evening can ensure stressful issues are not preying on your mind at bedtime.
3. Get into a routine
Many people who are sleep deprived will try to ‘catch up’ now and again, perhaps by having an early night once a week or lying in on the weekends. However, this can cause significant disruption to your sleep patterns over time, as your body struggles to find a natural routine. Although it might take some discipline, establishing a regular sleep schedule—one which ensures you go to bed and wake at roughly the same time each day—can work wonders for improving insomnia and other sleep disorders.
4. Turn off the screens
In our technological age, many of us find it difficult to tear ourselves away from the phone, television, computer or tablet. However, recent studies have shown that screen exposure before bedtime could be linked to poor quality sleep. The light from self-luminous displays (such as smart phones or tablets) has been proven to suppress melatonin levels, a hormone used by the body as a biological indicator that it’s nighttime. Avoiding screen time before bed could be the key to helping you drift off more quickly.
Common Sleep Complaints
Insomnia
The most common sleep disorder, insomnia is the term used to describe a trouble falling or staying asleep. If you frequently lie awake at night and often feel tired in the daytime despite having had plenty of time to sleep, you should talk to your GP about possible treatment plans.
Sleep Apnoea
Most commonly found in obese people, sleep apnoea causes an obstruction in the back of the throat so that air can’t reach your lungs. Each time breathing stops, sufferers wake up, severely disrupting sleep. The condition can usually be cured through lifestyle changes such as losing weight or stopping smoking.
Sleepwalking
A disorder that causes sufferers to walk or perform complex behaviours during sleep. More common in children, the risk of sleepwalking is also increased if a person is sleep deprived. Taking steps to improve your sleep quality is the first treatment for sleepwalkers, although hypnosis or some medications may be given in severe cases.
