![]() It’s a good idea to break habits such as drinking alcohol or caffeine in the afternoon or evening, eating dinner late, exercising in the evening. For people struggling to sleep, experts recommend getting exercise in the day and doing something relaxing before bed (no screens – for example a book, a bath or both). Sleeping somewhere that is quiet, dark, private, cool and comfortable is a good way to sleep well at night. It helps people with insomnia manage how they feel when they can’t sleep, and may increase the likelihood that good sleep hygiene Developing new habits to help with insomnia One form of CBT (CBT-i) has been developed for the treatment of insomnia. Therapists can help cope with exacerbations of stress, depression or anxiety that might coincide with poor sleep. Some people find it comes and goes, and for most people it resolves within weeks or months What is the treatment for insomnia? Therapy for insomnia It’s estimated that as much as a third of adults in the UK struggle with insomnia. ![]() Alcohol, caffeine and recreational drugs disturb sleep, as does jet lag and shift work (i.e. Stress, anxiety and depression are common causes of insomnia, but sleeping somewhere that’s noisy, hot or cold or uncomfortable (known as ‘poor sleep hygiene’) can also stop people sleeping. Sometimes people can identify ‘triggers’ around the time the insomnia began such as stress or change that might explain why they have struggled to sleep since. There are a number of reasons why people can’t sleep, but anxiety and poor sleep hygiene top the list. Adults need around seven, eight or nine hours sleep a night to work best during the day. If after a couple of weeks of poor sleep you notice you have been unable to get back to a normal pattern, seek help from your GP. Some people with insomnia also struggle to nap during the day after a poor night’s sleep. They might find this makes them feel tired and irritable during the day and affects concentration. Do I have insomnia?Ī person with insomnia might find it hard to get off to sleep at night, lie awake, wake in the night, or wake early and struggle to get back to sleep. If someone struggles to sleep for three months, with symptoms three or more times a week, they would be treated for chronic insomnia. Some people struggle with sleep for long periods of life. If a person has less than three months of disturbed sleep, their insomnia is still classed as short-term. ![]() When a person is adjusting to new circumstances such as a new home or job, their sleep might be disturbed for a period. What types of insomnia are there? Short-term insomnia ![]()
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