Achieving better sleep - A patient's guide - Papworth Hospital
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A patient’s guide
Achieving
better sleep
A patient’s guide
1A patient’s guide
Sleep problems are common asleep. Neither is sleep like a
and affect a large proportion light bulb, either off or on.
of people at some time in their
lives. One question often asked Sleep flows through cycles
is “How much sleep do I need?” of different stages including
for which there is no straight light sleep, deep sleep and
forward answer. dreaming sleep throughout
each night. Stages of sleep can
Individuals vary in their sleep be thought of like a staircase.
requirement and the amount As you descend downward
of sleep needed varies during your sleep deepens and as you
a lifetime. The popular belief climb up the stairs your sleep is
that we all need seven to lighter. During each night you
eight hours sleep each night will travel up and down the
is not true. Age can affect staircase a number of times.
the amount of the different
types and quality of sleep we It is useful to recognise
have. As we get older sleep that some short periods of
can become lighter and more wakefulness during the night
broken. Whatever your age, are normal. During times of
your sleep should usually be stress or anxiety a series of poor
refreshing. nights sleep is not uncommon;
this will often pass after a few
Sleep is a passive process; you days.
cannot make yourself fall
Wakefulness
Dreaming sleep
Light sleep
Deep sleep / Quiet sleep
1A patient’s guide
Good sleep habits (sleep An alarm clock is helpful
hygiene) to maintain this; you must
This is the term used to resist any temptation to
describe how your sleeping lie in. You should not use
environment and the things weekends to catch up with
that you do during the day can sleep as this will upset the
influence your sleep, or can rhythm that your body has
be changed to promote better become used to during the
sleep. week.
Body rhythms • Spend sufficient time in bed
You will find your body each night. Your bedtime
responds more positively when and get up time should
regular daily routines are allow adequate time for you
maintained. Therefore regular to achieve sufficient sleep to
bed times and get up times are generally feel refreshed on
important. Your body will then waking, and alert through
be able to prepare itself and be the day. Sleep deprivation
ready to sleep at bedtime. You can lead to you feeling tired
are likely to sleep better overall and/or sleepy, as well as
if you can maintain a steady affecting your mood and
pattern, The following points concentration. However, you
are key to this: should not spend excessive
amounts of time in bed if
• Do not nap during the you are sleeping poorly,
day. This can upset your but continue to maintain
body’s routine and make it your regular routine.
harder for you to sleep well The purpose of this is to
at night as your body has encourage your body to rest
already achieved some of its at the right time.
daily sleep requirement.
• Always get up and go to
bed at the same time seven
days a week, however
short your time asleep is.
2A patient’s guide
Sleeping environment Avoid distractions
Your bedroom should be Don’t use your bedroom for
a place where you feel stimulating activities such
comfortable and at ease. It as work, eating or watching
is important to establish a television. Televisions emit
relaxed environment away bright light and noise which
from daytime activities. The can stimulate your brain and
tips below will help you to stop you falling asleep or affect
reinforce to your body that the quality of your sleep.
your bedroom is where you
sleep. Don’t be tempted to watch
the clock. Turn your clock away
• It should be dark with good and set the alarm. Watching
curtains to prevent early the clock can increase anxiety
morning sunlight coming in. about sleep, therefore making
An eye mask can be helpful. it harder to settle down to
sleep.
• It should be quiet. Earplugs
can be useful if your bed
partner is restless or snores,
or if you are sensitive to
outside noise.
• Your bedroom should not
be too hot or too cold.
• You should consider
changing your bed if it is old
or uncomfortable.
3A patient’s guide
Before bedtime Exercise
Caffeine (e.g. coffee, tea, cola, Regular exercise is a good
Redbull) way to maintain general
Moderate caffeine intake good health and a feeling of
during the day is unlikely to wellbeing
disrupt your sleep; but this is
a long lasting stimulant and However, exercising too close
can remain in your system to bedtime (within 3 hours) can
for several hours causing stimulate your body and mind.
disruption to your sleep later in Even if your body feels tired,
the night if taken in excess. It your mind may remain active
is best not to consume caffeine for some time whilst your body
after 5.00pm. winds down.
Smoking
Nicotine is also a stimulant and
can affect your sleep in the
same way as caffeine. It will
help if you can try not to smoke
close to bedtime or during the
night.
Alcohol
Alcohol when consumed in
large amounts can help you
to feel relaxed and sleepy,
however, it causes your sleep to
be fragmented.
Food
It is not helpful to go to bed
when you are hungry or when
too full. Being hungry makes
you desire food and helps to
keep you alert. Eating a large
meal close to bedtime can
make you feel uncomfortable.
4A patient’s guide
Summary
Do Don’t
• Establish and maintain a • Don’t consume caffeine
regular bed and get up after 5.00pm.
time, seven days a week.
• Don’t drink excessive
• Ensure your bedroom is amounts of alcohol
a comfortable, quiet and particularly close to
relaxing place. bedtime.
• Exercise regularly during the • Try not to smoke close to
day. bedtime.
• Ensure you spend adequate • Don’t exercise within three
time in bed seven nights a hours of bedtime.
week.
• Don’t go to bed hungry or
• Remember that sleep within two to three hours of
requirements change over a a large meal.
lifetime.
• Don’t nap during the day or
• Remember that short evening.
awakenings are normal.
• Don’t lie in during
weekends.
• Don’t use your bedroom for
anything other than sleep
and sexual activity.
5A patient’s guide
These tips, if followed closely
and taken on board as a whole,
have been shown to help
people sleep better. However
they sometimes take time and
hard work before the benefits
are enjoyed.
Finally
If you feel that there is
anything specific that is
causing you to experience poor
sleep, for example, a medical
condition or medication, you
should talk to your doctor.
Common causes of poor sleep
include stress, anxiety, low
mood and pain; treating any
underlying condition may
well help improve your sleep
quality.
6A patient’s guide Royal Papworth Hospital NHS Foundation Trust Papworth Road Cambridge Biomedical Campus Cambridge CB2 0AY Tel: 01223 638000 www.royalpapworth.nhs.uk A member of Cambridge University Health Partners Author ID: Sleep Laboratory Coordinator Large print copies and Department: RSSC Reprinted: June 2019 alternative language Review due: June 2021 versions of this leaflet Version: 3 Leaflet number: PI 115 can be made available © 2019 Royal Papworth Hospital NHS Foundation Trust on request.
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