Maggie Throup 'disappointed' in unvaccinated health workers
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There is a lot of advice to be found around improving your quality of sleep, and adopting healthy sleep routines, some of which may work for different people. If you have insomnia for less than three months, it is called short-term insomnia. Insomnia that lasts three months or longer is called long-term insomnia. For most, sleep problems tend to sort themselves out within about a month, according to the NHS.
The health body explains: “Insomnia means you regularly have problems sleeping. It usually gets better by changing your sleeping habits.”
It states that you have insomnia if you regularly:
- Find it hard to go to sleep
- Wake up several times during the night
- Lie awake at night
- Wake up early and cannot go back to sleep
- Still feel tired after waking up
- Find it hard to nap during the day even though you’re tired
- Feel tired and irritable during the day
- Find it difficult to concentrate during the day because you’re tired.
The health body states: “Most people experience problems with sleep in their life. In fact, it’s thought that a third of Brits will have episodes of insomnia at some point.”
Everyone needs different amounts of sleep. On average adults need seven to nine hours, while children need nine to 13 hours. Toddlers and babies need 12 to 17 hours of sleep, every day.
People with insomnia will regularly find it hard to go to sleep, can wake up several times during the night and lie awake at night.
They might also find it difficult to concentrate during the day because they are tired, or wake up early and find they cannot go back to sleep.
“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,” the NHS states.
If poor sleep is affecting your daily life or causing you distress, you can talk to your GP.
The NHS says how we sleep and how much sleep we need is different for all of us and changes as we get older.
Caffeine and alcohol can stop you falling asleep and prevent good quality sleep. Therefore, it is recommended that people cut down on alcohol and avoid caffeine close to bedtime.
Circadian rhythms are physical, mental, and behavioural changes that follow a 24-hour cycle. These natural processes respond primarily to light and dark and affect most living things.
Caffeine interferes with the process of falling asleep, and also prevents deep sleep.
Cutting out caffeine is not as simple as just ditching coffee. Caffeine can be found in other sources too. These include:
- Tea
- Some fizzy drinks
- Chocolate
- Energy drinks
- Some pain relievers.
The NHS says that you need to wind down before bed, and get relaxed. It states: “Winding down is a critical stage in preparing for bed. There are lots of ways to relax.”
Not getting enough sleep can cause an array of issues, and getting enough of it at the right times can help protect your mental health, physical health and quality of life.
The NHS recommends a warm bath as this will help your body reach a temperature that’s ideal for rest.
It adds that reading a book or listening to the radio relaxes the mind by distracting it, and that you should avoid using smartphones, tablets or other electronic devices for an hour or so before you go to bed “as the light from the screen on these devices may have a negative effect on sleep”.
The health body adds that some people find it useful to write down their worries and concerns, and set aside time before bed to make a list for the next day, if these stresses keep you awake.
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