Sleep

Sleep

Sleep problems are common and can start for all sorts of reasons but there are ways to improve your sleep pattern.  

The one third of our lives that we spend sleeping plays a direct role in how full, energetic and successful the other two thirds of our lives can be.

Sleep deprivation can lower your pain threshold and your tolerance for pain and thus can make you pain feel worse.  

Why sleep is important:

• Tissue repair 
• Energy and refuelling 
• Infection control 
• Learning and memory 
• Emotional regulation 
• Hormone regulation and appetite 

Triggers to poor sleep:

• Something important on your mind
• Sleeping in an unfamiliar environment
• Upsetting life event
• Changes in life circumstances
• Physical illness or pain
• Anxiety and/or Depression
• Worrying about sleep/clock watching – this is the largest and most significant factor in insomnia. Preoccupation with sleep is the biggest difference between the good and the bad sleeper
• Family responsibilities
• Getting up to go to the toilet
• Being uncomfortable in bed (mattress, pillow comfort)  
• Poor sleep hygiene  
• Caffeine 

Sleep hygiene:

1. Stick to a sleep schedule. Go to bed and wake up at the same time each day
2. Exercise is great but not too late in the day; no later than 2-3 hours before bedtime
3. Avoid caffeine and nicotine. Coffee, colas, certain teas, ice cream and chocolate (some pain medications can contain caffeine) These can take 7-8 hours to wear off
4. Avoid alcoholic drinks before bed. These can rob you of REM sleep. They may also impair breathing at night
5. Avoid large meals and beverages late at night. May cause indigestion and interferes with sleep. Drinking too much fluid at night can cause frequent trips to the loo
6. Don’t take naps after 3pm
7. Relax before bed. A relaxing activity such as reading, listening to music should be part of bedtime ritual. Write worries down 
8. Take a hot bath before bed. The drop in body temp may help you feel sleepy
9. Dark bedroom, cool bedroom, gadget free bedroom, comfortable bed and pillows. Don’t watch the clock so you don’t worry about the time when you are trying to fall asleep 
10. Have the right sunlight exposure. Daylight is key to regulating daily sleep patterns. At least 30 minutes to 1 hour each day 
11. Don’t lie in bed awake. More than 20 mins then get up and do some relaxing activity. The anxiety of not being able to sleep can make it harder to fall asleep
12. If possible avoid meds that delay or disrupt sleep

True insomnia:

• Inadequate ability to sleep despite allowing oneself the adequate opportunity to sleep
• Often caused by emotional distress or anxiety
• The most proven way of dealing with this is by a Cognitive Behavioural Therapy approach. If you require more details then there is an excellent book you can read as a self-help guide:
  • Overcoming Insomnia. 2^nd Edition – A self-help guide using cognitive behavioural techniques. By Colin A. Espie.