sleep disturbance nhs

find out how to get to sleep and how to sleep better. we also have expert advice and tips to help look after your mental health and wellbeing if you are worried or anxious about coronavirus (covid-19). how we sleep and how much sleep we need is different for all of us and changes as we get older. but longer stretches of bad sleep can start to affect our lives. insomnia can last for months or even years, but usually improves if you change your sleeping habits. but if they have not worked, or you have had trouble sleeping for months and it affects your daily life in a way that makes it hard to cope, you could benefit from further support. going to bed when you feel tired and getting up at roughly the same time helps teach your body to sleep better.

get up and do something relaxing for a bit, and return to bed when you feel sleepier. watch our video for tips on how to sleep better. if you often lie awake worrying about tomorrow, set aside time before bed to make a list for the next day. these videos can get you going, but remember to avoid vigorous activity near bedtime if it affects your sleep. try to cut down on alcohol and avoid caffeine close to bedtime. answer 5 quick questions to get your free plan with tips to help you deal with stress and anxiety, improve your sleep, boost your mood and feel more in control. some people are naturally lighter sleepers or take longer to drop off, while some life circumstances might make it more likely for your sleep to be interrupted, like stressful events or having a new baby. if you cannot wait to see a doctor and feel unable to cope or keep yourself safe, it’s important to get support – services are still open during the coronavirus pandemic.

occasional episodes of insomnia may come and go without causing any serious problems, but for some people it can last for months or even years at a time. this is a type of talking therapy that aims to help you avoid the thoughts and behaviours affecting your sleep. changes to your sleeping patterns can also contribute to insomnia – for example, because of shift work or changing time zones after a long-haul flight (jet lag).

this is known as “sleep hygiene” and includes: if changing your sleeping habits doesn’t help, your gp may be able to refer you for a type of cognitive behavioural therapy (cbt) that’s specifically designed for people with insomnia (cbt-i). taking otc sleeping tablets regularly isn’t usually recommended if you have insomnia, because it’s not clear how effective they are, they don’t tackle the underlying cause of your sleeping difficulties and they can cause side effects. in particular, they can cause you to feel drowsy the next morning, which can make activities such as driving and operating machinery dangerous. the following treatments aren’t normally recommended for insomnia, because it’s not clear how effective they are and they can sometimes cause side effects:

insomnia means you regularly have problems sleeping. it usually gets better by changing your sleeping habits. check if you have insomnia. insomnia is difficulty getting to sleep or sleeping long enough to feel refreshed. learn about insomnia causes and treatments. sleep problems and insomnia self-help guide. work through a self-help guide that uses cognitive behavioural therapy (cbt) and expert advice to manage sleep, .

sleep problems are very common and are often referred to as insomnia. one study in america found that only 5% of adults reported never having trouble sleeping. sleep and sleep problems. there is no correct amount of sleep that everyone must have. sleep is a natural process that is not directly under our control. as many as one in three people can have some difficulty with sleeping. however, there are many things you can do to help yourself., .

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