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Sleep

Introduction

Sleep is essential for survival as it recharges energy levels to enable effective physical and mental functioning. Adults need approximately 7-9 hours sleep per night although this varies for each individual. Problems with sleeping can include:

  • Difficulty falling to sleep
  • Waking in the night (sometimes because of nightmares)
  • Waking too early
  • Waking feeling un-refreshed

Sleeping problems can be transient (last for a short time only and can usually be connected to a specific reason) or chronic (long-lasting with no apparent specific cause). Although sleep problems are not life-threatening, they can feel distressing, exhausting and depressing.

Moving out of sleep problems

It is useful to consider the causes of sleep disturbance so that changes can be activated.

  • Environmental Consider the noise level in which you sleep - use ear plugs if external noise is distracting or play a radio on low volume to focus your hearing. It is possible to sleep through high levels of noise but it may be necessary to change your attitude to it. Excessive, continuous noise may need reporting. Ensure the lighting is appropriate - use an eye mask or a night light, accordingly. Check your sleeping area and bed is as comfortable as possible and the temperature is right for you.
  • Sleep time routine Cut out stimulants (caffeine, alcohol, sweet drinks, food additives, nicotine) particularly before sleep time; establish a regular sleep and waking time and do not sleep during the day; relax physically (try a hot bath with lavender oil) and mentally (do no work or 'heavy' reading) for an hour before sleep time; try a carbohydrate-high meal 2 hours before sleep; try warm, milky drinks or camomile tea before sleeping; use muscular relaxation techniques and/or visualisations with positive affirmations ('I sleep soundly') to encourage sleep; experiment with reading a light book or listening to a soporific radio station to induce sleep. NB Put a time limit on 'getting to sleep' eg 20 minutes. If you are still awake, don't fight it, get up and do something else for a short time (have a warm drink; read a novel, etc) then try again.
  • Lifestyle Ensure you take regular exercise and eat a healthy diet; assess if you seem overwhelmed and relinquish some tasks or responsibilities; give yourself enough time to do what you need to do; accept, change or resolve situations that cause stress; talk or write out any worries and think constructively and creatively about making necessary changes; include relaxation and fun in your life; develop activities that boost your confidence and self esteem.

Getting Support

It may be useful to consider your life as a whole to gain insight into the reasons for your disturbed sleep. It may be linked with current stressors but also past or future issues may affect sleeping patterns. You may wish to evaluate your stress factors by talking with a Counsellor.

The University Counselling Service is available for students and staff of the University of Warwick http://www.warwick.ac.uk/counselling

Medical support and information can be obtained from GP practices or health centres. A Pharmacist can give advice on products that can aid sleep or perhaps a health shop for advice on 'natural' remedies.

For more information

http://www.cci.health.wa.gov.au/resources/minipax.cfm?mini_ID=25

http://www.livinglifetothefull.com/

http://www.moodjuice.scot.nhs.uk/mildmoderate/SleepProblems.asp

https://www.mentalhealth.org.uk/publications/how-sleep-better

http://www.mentalhealth.org.uk/help-information/mental-health-a-z/S/sleep-disorders/

Listen to a range of podcasts:

http://www.mentalhealth.org.uk/help-information/podcasts/

If you need to get your sleep pattern back on track Sleep Time for the iPhone: https://itunes.apple.com/us/app/sleep-time-alarm-clock-sleep/id555564825

 

Self-help references

 

The following references are available from the University Library either in hard copy, CD or ebooks. Most are readily available to buy either in bookshops or over the internet. There are also a limited number of books in the Learning Grid and the Bio-med Grid.

 

Deep Sleep Every Night

Glenn Harrold

CD

Sleep Better

Michael Reed Gach

CD

Learn to sleep well

Chris Idzikowski

DBP

Learn to sleep well kit (inc audio CD)

Chris Idzikowski

Duncan Bird

The Complete Idiot's Guide to Getting a Good Night's Sleep

Martin Moore-Ede, Suzanne LeVert

Ebook

How to cope with sleep problems

Gorman and Darton

MIND

Overcoming Insomnia and Sleep Problems: A Self-help Guide Using Cognitive Behavioural Techniques

Espie, C.A.

Robinson Publishing

The Sleep Solution

Ball and Hough Vermillion

Vermilion

 

Please see list of other self-help references.

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