Sleeping problems
Some common causes of sleep difficulties
Most people need between five to nine hours sleep a night to function.
Often stress and anxiety can lead to sleeping problems. As the stressful situation passes a more regular sleep pattern is likely to return. Irregular sleep patterns can also be related to depression. If you have been feeling down for a couple of weeks and also been unable to sleep it may be advisable to speak to someone such as a local doctor.
Other things that may lead to sleeping prblems include:
- asthma and breathing disorders
- during the third trimester of pregnancy sleep is also usually dramatically reduced
- stimulants in the blood stream like caffeine and nicotine
- some prescribed and over the counter drugs
- some forms of the contraceptive pill
- decongestants and pain and cold relievers
- jet lag
Some of the effects of sleep difficulties
Problems getting to sleep, waking early or not being able to sleep throughout the night can effect your general well being.
Some effects may include:
- decreased concentration levels
- decreased energy levels
- difficulty concentrating
- difficulty remembering things
Getting to sleep
Try to set routines and go to bed at the same time each night and get up at the same time each morning. This helps your body clock get into rhythm and makes sleeping feel more natural. Avoid sleeping during the day, as it makes it harder to fall asleep at night. Process the day's thoughts and feelings and then let go of them. If it helps, write things down or talk about them with someone you trust.
Learning meditation is a very useful tool for stilling the mind and relaxing the body. It can be a very effective way to release tension and de-stress.
Other things you may want to consider are:
- sleep in a well ventilated room. It doesn't want to be too hot or cold
- avoid excessive exercise just before going to bed
- drink warm milk or chamomile tea
- avoid eating a heavy meal late in the evening
- play soft gentle music. The heart actually follows the beat of the music so high-energy dance music revs you up, slower more peaceful music help you unwind.
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8 Comments
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Meke
over 1 year ago
Reply ReportI have had lots of sleep troubles for a long time and have found it really does help me to have a routine for getting to sleep. I like to use a wheat bag in winter and have a cup of hot herbal tea or sometimes just hot water a bit before bed. I also used to set up my music so it would play me two songs...I would listen the same thing each night to help my body adjust to the idea that when the song finished it was time to sleep. Lately I have been finding my issue is more thoughts running crazy in my head and so I have been using progressive muscle relaxation and then deep breathing and just focusing on my breathing to try to clear my mind and help me to sleep. I think the trick is figuring out what works for you and trying new things until something works for you! Having trouble sleeping can really reduce resilience (for me anyway) so I try hard to work out ways to improve my sleep even during really stressful times.
gus the snail
about 1 year ago
Reply ReportThe other thing that really doesnt work for sleep is watching tv close up late at night or playing PS2, other games or internet. The light from the screen is like one of those "torture you by keeping you awake" lamps they use in old war movies. Turn it off earlier (or sit a lot further away from the screen) and go do something else b4 bed. Learnt this the hard way.
Alphabet
12 months ago
Reply ReportI too have difficulty sleeping but one thing that has helped is only using my bed as a place to sleep instead of doing other activites in it, so when i go to bed, i associate it with sleep.
Porcelain
11 months ago
Reply ReportOkay let me attempt this tomorrow, because tonight is just way too impossible....5 or 6 cups of coffee has honestly shot my mind to a 'stay awake mode.'
unknown111
9 months ago
Reply Reportits 3:47 am and i still feel like i could run around a footy over my patterns have gotten bad i sleep all day and non at all at night and if i do get to sleeop early i still wake up at 1 - 4 in the arvo
errrg
5 months ago
Reply Reporti normally get around 5-4 hours sleep a night, its not so much the one bad night sleep its the compounding nights of sleeplessness that buts an enormous toll on my body and mind it can get quite bad after 2 bad weeks(anxiety, paranoia, fatigue,)
Edited by moderator 5 months ago
Samie1996
4 months ago
Reply ReportI have astma and i can get to sleep in the winter its very hard . Otherwise i just cant go to sleep its weird ive tryed like every thing now im failing school subjects i dont know i think i should just give up but i know it wont help me in any way can i get some advise?....plz
k-vik
3 months ago
Reply ReportSo does your asthma get worse during winter? Breathing in cold air can cause problems with asthmatics...is it burning or ?? have you talked to your doctor about possible options?
I myself am suffer from asthma in winter and only require a puffer during the cold weather. have you tried using an air vaporiser in the room to adjust the humidity? Mine comes out every winter and I have been using one since I was very young.
Goodluck...but make sure you see your GP for advice