Have sleep, perfect sleep and wake up feeling refreshed and full of energy
Do you have sleep problems? This information is for anyone who has problems sleeping, or who lives with or knows somebody who have sleep problems and some of the following common problems, the unusual difficulties that some people have.
There are some simple tips on how to achieve a good night's sleep and some information to help you decide if you need professional help. You will find our simple text file to read and learn how to do this, naturally and better.
Most of us do not usually need to think very much about our sleep- it's just a part of life that we take for granted.
When we have sleep problems and can't get a good night's sleep it can be a real problem. In fact, most of us will have a sleep problem at some point in our lives.
Some call this - insomnia. Often you have sleep problems just for a short time, perhaps when we're worried or excited. After a few days, things settle down and we get back to a good night's sleep normally.
However, we need to have sleep regularly to keep our minds and bodies healthy. If we carry on sleeping badly, we start to notice the effects.
We need the regular period in every 24 hours when we are unconscious and unaware of our surroundings and have sleep.
1. The muscles relax and the heart beats slower, body
temperature falls- "pre-sleep".
2. Light sleep - we can still be woken easily without feeling confused.
3. "Slow wave" sleep - our blood pressure falls, we may talk in our sleep or sleep walk.
4. Deep "slow wave" sleep - we become very hard to wake. If we are woken we feel confused.
We move about five times throughout the night, dreaming more as we get toward the morning.
During a normal night, we will also have short periods of waking. These last 1 or 2 minutes and happen every 2 hours or so. We aren't usually aware of them.
We are more likely to remember them if we feel anxious or there is something else going on - noises outside, our partner snoring etc.
How much sleep do we need?
This depends mainly on how old we are.
- Most adults need around 7-8 hours sleep each night.
- Older people need the same amount of sleep, but will often only have one period of deep sleep, usually in the first 3 or 4 hours, after which they wake more easily.
We also tend to dream less as we get older.
There are also differences between people of the same age. Most of us need 7-8 hours a night, but some (a few) people can have sleep and get by with only 3 hours a night. It's not helpful to regularly sleep more than 7-8 hours each night.
The short periods of being awake feel much longer than they really are.
So it's easy to feel that we are not sleeping as much as we actually are.
No Sleep?
It's easy to worry when you can't sleep. The occasional night without sleep will make you feel tired the next day, but it won't harm your physical or mental health.
However, after several sleepless nights, you will start to find that:
- you are tired all the time
- you drop off during the day
- you find it difficult to concentrate
- you find it hard to make decisions
- you start to feel depressed.
This can be very dangerous if you are driving or operating heavy machinery. Many deaths are caused each year by people falling asleep at the wheel while driving.
Lack of sleep may also make us more vulnerable to high blood pressure, obesity and diabetes.
The latest research study result shows sleep problems in adult life and its relation to diabetes all those with more or less than normal 7 – 8 hour daily sleep, have more chance of developing diabetes.
That in itself does affect you’re over all performance.
Sleeping too little (Insomnia)
You may feel that you aren't getting enough sleep or that, even if you do get the hours, you don't get a good night's rest.
There are many everyday reasons for not sleeping well:
- the bedroom may be too noisy, too hot or too cold
- the bed may be uncomfortable or too small
- your partner may have a different pattern of sleep from
yourself
- you may not have a regular routine, or may not be getting
enough exercise
- eating too much can make it difficult to get off to sleep
- going to bed hungry can make you wake too early
- cigarettes, alcohol and drinks containing caffeine, such as
tea and coffee
- illness, pain or a high temperature.
Some more serious causes include:
- emotional problems
- difficulties at work
- anxiety and worry
- depression
- you may wake very early in the morning and not be able to
get back to sleep
- thinking over and over about day to day problems.
Does medication help?
People have used sleeping tablets for many years, but we now know that they:
- don't work for very long.
- Leave you tired and irritable the next day.
- lose their effect quite quickly, so you have to take
more
- some people become addicted to them. The longer you take sleeping tablets, the more you become physically or psychologically dependent on them.
- there are some newer sleeping tablets, but these seem
to have many of the same drawbacks as the older drugs
However I do not recommend sleeping tablets.
To find out more or ask a question
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