Innovate - Psychology and Education: Can't get to Sleep? Read this.

Can't get to Sleep? Read this.

There are a number of possible factors which can cause or contribute to us being unable to get to sleep. Some of the more common ones include:

Insufficient tiredness

Hormonal changes

Too much caffeine or other stimulants (nicotine, amphetamines)

Stress and/or high levels of mental activity

Subconscious "habit" of insomnia

Pain

How we manage problems getting to sleep depends on which of these factors are causing our insomnia. However, in general these sleep tips should mean that we get to sleep within about 15 minutes of going to bed, most nights of the week.

General Sleep Tips

Do not have hot showers or baths right before bed – they an increase your core body temperature and make it more difficult to sleep.

Do not drink caffeine drinks at night (coffee, tea, hot chocolate, coke, red bull, pepsi), smoke cigarettes or use amphetamines. If you have been having trouble sleeping, cut all of these drinks/drugs after 2pm.

Do not eat a big meal before bed. If your body is digesting food it can be too active to sleep. In addition, indigestion can wake you up even if you get to sleep.

Do not engage in vigorous physical exercise or sport within three hours of bed time. Play sport or go to the gym during the day or in the early evening at latest.

Do consider having a drink of warm milk before sleep. It has a nutrient in it called L-trytophan in it, which relaxes the body.

DO imagine something that is relaxing (but not too interesting) when trying to get to sleep. Imagine every detail of a relaxing scene, like the beach for example, to help you relax in bed. Or think about relaxing each muscle in turn, from your toes up to your head. Don’t do planning or thinking about complicated things in bed.

DO try to increase your physical activity during the day. The amount of physical exercise you have in the day has a direct relationship with how easy it is to get to sleep.

DO spend an hour or so relaxing before bed, like reading, watching television or listening to music. Don't go straight to bed from doing work/homework/paperwork if at all possible.

DO try to be relaxed about getting to sleep. Telling yourself "I MUST GET TO SLEEP!" is not very relaxing. Remember, eventually you WILL get to sleep. And you will survive the next day, even if you are tired. It is amazing what you can do sleep deprived if you have to, as every parent of a newborn will tell you.

Do GET up out of bed if you can’t get to sleep after about 20 minutes. Do something relaxing (read a book, flip through a magazine, listen to music – do not use the internet – the computer screen flickering seems to wake us up - but you can TV if there’s nothing else to do). When you feel sleepy – go back to bed. If you can’t sleep again – get up again. It’s important not to be in bed awake for too long because it teaches your brain to “link” being in bed and being awake.

If you have lots of trouble getting to sleep at night, DON’T take naps during the day and DON’T sleep in too much on the weekends.

Happy snoozing! (hopefully)

For one to one help with insomnia and other sleeping problems, please click here on Counselling.