Signs of insomnia / poor sleep · Insomnia / Poor sleep Medications Sleeping pills are addictive...
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Insomnia / poor sleep advice Signs of insomnia / poor sleep Find it hard to fall asleep Wake up several times in the night Feel tired when you wake up Wake up early and cannot sleep again Feel tired and irritable Find it difficult to concentrate • • • • • • Page 1 You may have insomnia if you: Adults: 7 - 9 hours Children: 9 -13 hours Toddlers and babies: 12-17 hours • • • We need different amounts of sleep at different ages: Stress Low mood / anxiety Noise levels • • • Sleep difficulties can be caused by:
Transcript of Signs of insomnia / poor sleep · Insomnia / Poor sleep Medications Sleeping pills are addictive...
Insomnia / poor sleep advice
Signs of insomnia / poor sleep
Find it hard to fall asleep
Wake up several times in the night
Feel tired when you wake up
Wake up early and cannot sleep again
Feel tired and irritable
Find it di�cult to concentrate
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You may have insomnia if you:
Adults: 7 - 9 hours
Children: 9 -13 hours
Toddlers and babies: 12-17 hours
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We need di�erent amounts of sleep at di�erent ages:
Stress
Low mood / anxiety
Noise levels
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Sleep di�culties can be caused by:
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Feeling uncomfortable
Alcohol, ca�eine, nicotine
Recreational drugs (e.g. cocaine, ecstasy)
Jet lag
Shift work
Screen time
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Insomnia / Poor sleep
Read more
Sleep hygiene
Often improving sleep behaviour can lead to a great improvement in sleep:
Limit daytime naps to 30 minutes
Have a regular sleep routine
Avoid stimulants close to bedtime
Ca�eine should be avoided in the afternoon onwards
Alcohol can make you sleepy at first but a�ects the quality of sleep overall
Avoid heavy or rich food (including spicy, greasy, carbonated foods and drinks) close to bed time
Exercise
Increase exposure to natural light
Have a relaxing bedtime routine
Make a comfortable sleep environment e.g. temperature, light, noise, comfort of bed
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NHS bed time ritual
Visit website
Insomnia information leaflet (patient.co.uk)
Visit website
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Insomnia / Poor sleep
National Sleep foundation: information on sleep hygiene by organisation specialising in improving sleep.
Visit website
Sleep hygiene leaflet (NHS)
Visit website
Support
Websites
There are many sources of publicly available information on Insomnia from apps, leaflets and websites. We
recommend the following:
Talking therapy / psychological therapies
Sleep restriction therapy
Visit website
Relaxation training
Visit website
Cognitive behavioural therapy
Visit website
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Insomnia / Poor sleep
Medications
Sleeping pills are addictive and can have serious side e�ects, hence are rarely prescribed now. If they are
prescribed, they are for a short period (a few days) if your symptoms are very severe and other treatments have
not worked.
Z drugs (Zopiclone, Zolpidem)
Visit website
Apps
Sleep Cycle is an intelligent alarm clock that tracks your sleep patterns and
wakes you up in light sleep - the natural way to wake up, feeling rested and
energized.
Sleep Cycle Alarm Clock Android iOS
Take back control of your sleep with Relax Melodies and join our community
of millions that sleep better every day.
Relax Melodies: Sleep Sounds Android iOS
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Insomnia / Poor sleep
Pillow is an advanced sleep tracking alarm clock that can e�ortlessly measure
and track your sleep quality. Wake up refreshed and learn more about the
benefits of great sleep.
Pillow: Smart sleep tracking iOS
Relax & Sleep Well is a powerful hypnosis and healing meditation app that will
help you to sleep well every night.
Relax & Sleep Well Hypnosis Android iOS
Need more help?
+44 (0)330 088 4980
doctorcareanywhere.com
