sleep guidance by katie

k1farnell — 2024-02-06 10:48:15 UTC

k1farnell — 2024-02-06 10:53:07 UTC

"Poor sleep leads to worrying. Worrying leads to poor sleep. Worrying about sleep is like your mind trying to fight itself. That's a horrible place to be."

(https://www.mind.org.uk/information-support/types-of-mental-health-problems/sleep-problems/about-sleep-and-mental-health/)

k1farnell — 2024-02-06 10:54:30 UTC

what are sleep problems?

k1farnell — 2024-02-06 10:57:23 UTC

some people may find it hard to fall asleep, stay asleep or wake up earlier than you'd like to (also known as insomnia(. people may also have problems that disturb your sleep, such as panic attacks, flashbacks, nightmares or psychosis. often feel tired or sleepy – this could be because you're not sleeping enough, not getting good quality sleep or because of health problems. this may also be someone that sleep a lot – which could include sleeping at times when you want, or need, to be awake.

what causes problems with sleep?

k1farnell — 2024-02-06 11:03:22 UTC

stress or worries, problems with where you sleep, health conditions relating to sleep also known as sleep disorders, being a parent or carer, taking medication , including starting or coming off medication, recreational drugs and alcohol use, working at night or being a shift worker, current or past trauma , mental and physical health problems, many of which can affect your sleep.

anxiety

k1farnell — 2024-02-06 11:09:58 UTC

This can cause racing or repetitive thoughts, and worries that keep you awake. For example people worrying about finance or loved ones, having panic attacks before bed

depression

k1farnell — 2024-02-06 11:10:49 UTC

This could effect someone by make them sleep more, including staying in bed for longer or sleeping more often.

k1farnell — 2024-02-06 11:12:03 UTC

trauma

k1farnell — 2024-02-06 11:14:33 UTC

If you have ever been through trauma this may cause flashbacks, nightmares or night terrors that disturb your sleep. You might feel unsafe or uncomfortable in bed or in the dark.

medications

k1farnell — 2024-02-06 11:15:52 UTC

Some medications (i.e. anti-depresents, anti-psychotic) can cause side effects including insomnia, disturbed sleep, nightmares and oversleeping. Stopping psychiatric drugs can also cause sleep problems.

k1farnell — 2024-02-06 11:16:24 UTC

lack of sleep

k1farnell — 2024-02-06 11:21:09 UTC

Effects of sleep loss have been associated with a wide range of harmful health consequences. For example, increased hypertension, diabetes, obesity, depression and can even lead to heart attacks and strokes --> this is due to the blood pressure staying higher for a longer period of time due to no/little sleep.

5 principles of sleep hygiene

k1farnell — 2024-02-06 11:24:10 UTC

value your sleep
priorities your sleep
personalised your sleep
trust your sleep
protect your sleep

sleep hygiene

k1farnell — 2024-02-06 11:26:52 UTC

'Sleep hygiene' is the term used to describe good sleeping habits. A good tip is to be consistent. Go to bed at the some time each night and get up at the same time each morning. make sure your in a quiet and dark room which is comfortable.

k1farnell — 2024-02-06 11:29:13 UTC

insomnia treatments

k1farnell — 2024-02-06 11:34:46 UTC

relaxation tecquniques --> slow deep breathings and progressive relaxation helps quiet the nervous system and create a condition to sleep.

sleep CBT --> this can improve sleep by changing behaviours before bed time.

sleep restriction --> gives you specific time to be in bed, even if you don't sleep in this time it helps get into a pattern.

how much sleep should you be getting?

k1farnell — 2024-02-06 11:36:38 UTC

toddlers and babies --> 12-17 hours
children --> 9-13 hours
adults --> 7-9 hours