GoodSleepAdvice

What stops you getting good sleep?

Even when you allow enough time for a good sleep, there are many reasons why you might still not be getting it. This is a serious problem for many of us - one in five people rely on alcohol to drift off, whilst one in ten regularly resort to medication.

So what are the top 6 causes of a sleepless night and what
can you do about them?

Sleepless Factor 1
Worry: stress over money, work and relationships often causes sleeplessness.
Top tip: If you take work home keep it out of the bedroom. Keep a pad and pen by the bed to write down any worries as they come to mind. This will distance you from them and help you to prioritise and plan practical solutions in the morning.

Sleepless Factor 2
Your loved ones: Snoring partners and restless children cause sleep interruptions.
Top tip: Consider separate beds or bedrooms from your partner – this could be the start, not the end, of intimacy. Or, encourage your partner to use nasal strips to reduce snoring. Keep TVs, phones and computers out of your children’s bedroom.

Sleepless Factor 3
Changes to sleep patterns: shift work, jet lag and weekend lie-ins all disturb your sleep pattern.
Top tip: Establish a regular pattern that gives you 8 hours sleep a night with a standard bedtime and wake-up time.

Sleepless Factor 4
Noises: Passing cars or trains, bin men, or the sound of central heating coming on will disturb your sleep even if you don’t actually wake up.
Top tip: Try sleeping with ear plugs.

Sleepless Factor 5
Temperature: Sleeplessness is more common when you’re too hot.
Top tip: sleep with layers so you can remove them if you feel too hot in the night and make sure your room is well ventilated by keeping a window open.

Sleepless Factor 6
Health conditions: 13 million of us get painful night cramps caused by muscles tightening and spasming.
Top tip: Take a warm bath and do gentle stretches before bedtime. Go to www.crampadvice.com for full tips and treatment advice.