Sleep is a time when the body rests and heals itself. A lack of sleep can bring on other symptoms such as:
- increased pain
- negative thoughts
- Manage your food and drink intake. Have your last meal a few hours before bedtime and avoid caffeine and alcohol before bedtime.
- Manage your medication. Water tablets may interrupt your sleep by frequent trips to the bathroom. Discuss taking them in the morning with your doctor.
- Create a welcoming sleep environment. Keep the room temperature comfortable and dim or turn off the lights. Use a supportive mattress and pillows.
- Develop a regular sleep routine – go to bed at a similar time each night and wake up at a similar time in the morning.
- Before going to bed, write down any problems and concerns. Write down possible solutions. Keep a note pad and pen next to your bed, to help you remember important tasks and appointments for the next day.
- Turn off the television, computer and mobile screens at least an hour before bedtime.
- Try not to watch the clock.
- Have a wind down routine:
- such as a bath or shower
- warm milky drink
- read a book
- distraction techniques. e.g. counting backwards, naming objects for each letter of the alphabet
- relaxation techniques
If you continue to find it difficult to sleep speak to your doctor for further advice and help.