Dr D A Ware · Dr G V Price · Dr J A Crane · Dr G A Preest· Dr O Thomas
COPING WITH SLEEP PROBLEMS
Sleep problems are very common. Most people experience difficulty getting off to sleep or sustaining a night's sleep at some time in their lives.There are many causes of a "sleep problem". Some times there is no real "problem", it may simply be that a person's perception of what is "normal" is at fault. Some people need 10 hours sleep a night, others need much less - it varies between individuals. We also need less sleep as we get older - this is quite normal. Most people forget this and assume they have a problem if they sleep less during later life than they did when younger.
If there really is a problem with sleep, it is important to rule out other factors such as an underlying depression. If depression is the cause, then that needs to be treated first - a normal sleep pattern will return as the depression is treated.
Many people feel that they need "sleeping tablets". Unfortunately, these tablets can produce significant problems with addiction, incoordination and, surprisingly, an increased tolerance over time so that the original sleep problem gets worse!
Provided your doctor agrees, it is far better to try non-tablet forms of treatment - but remember, there are no quick solutions!
How to get a good night's sleep without resorting to tablets:
 | Go to bed when you feel tired not when the clock tells you to. |
| Hide the clock in the drawer - don't watch the clock. |
| If you can't sleep, get out of bed. Don't go back until you feel tired again. |
| Set your alarm to get up and stick to it, no matter how little sleep you've had. |
| Never catnap in the day - keep active. |
| Exercise is beneficial, but it's better done in the morning. Don't exercise at night. |
| Start your "wind down" period in the early evening. Try to avoid stressful conversations or work problems late at night. |
| A warm bath will help you to relax. Try aromatherapy or massage if you like. |
| Avoid stimulating drinks (e.g. coffee) or alcohol. While alcohol will help you to fall off to sleep, the quality of the sleep will be lighter and you are more likely to wake early. |
| Avoid loud noises and heavy rhythmic music before bed. Turn the TV down and listen to quieter, smoother music. |
| Avoid heavy meals before bedtime, but a light snack is fine. |
| Remember that what you've done during the day is as important as what you do before you go to bed. |
| If you are not sleeping because you are worrying about a problem, then deal with the problem. A normal sleep pattern will follow if you acknowledge your anxieties and sort them out first. |
We will add to this page, depending on feedback from our patients. We regret that we cannot answer individual or personal questions online.
The information contained on this site is general information which is not in any way intended to replace the specific advice that patients may obtain from their own doctor about individual care.