![]() ![]() If something is on your mind, write it down and aim to deal with it the next day. If you can't sleep within 20 minutes or so, get up and do something relaxing like reading until you feel tired enough to sleep.There are guides available online that you can try for free. Some people find relaxation or mindfulness techniques helpful. You could try having a warm bath or a warm milky drink, reading or listening to soothing music to help you relax. Make sure you get some regular exercise, but don't do any strenuous activity within four hours of going to bed.And don’t sleep in late to compensate if you’ve had a bad night’s sleep. Try to go to bed and get up at roughly the same times every day.This is often referred to as ‘sleep hygiene’. There are ways to improve your sleep habits and routines to help you to sleep well. Insomnia can also increase your risk of having an accident, perhaps at work or when driving. depression – while you’re trying to sleep, your mind may race with thoughts about problems and worries.It can also make you more likely to develop various health problems such as: This includes work or school, and your social and home life. If you continue to have trouble sleeping over a long time, it can really start to affect all aspects of your life. Or they may carry on for longer (long-term or chronic insomnia). You may have insomnia symptoms for up to a few months (short-term insomnia). feel worried about not getting enough sleep.feel tired, irritable and unable to concentrate the next day.find it hard to stay asleep (you might wake up often and find it hard to get back to sleep).If you have insomnia, it means that despite having the time and opportunity to get enough sleep, you may: ![]() ![]() Night sweats due to the menopause may cause insomnia, as can pain from conditions such as osteoarthritis. Some health conditions – for example, an overactive thyroid, asthma, acid reflux or heart disease – can make it hard to sleep.Some medicines including antidepressants and medicines for high blood pressure and epilepsy can affect how well you sleep.Too much caffeine – for instance, from drinking lots of tea and coffee – can keep you awake.You may see alcohol as a way to help with sleep problems but the effect it has on your sleep can make the situation worse. Drinking alcohol can have a significant impact on your quality of sleep.Jet lag and shift work can disturb your sleep patterns.A mental health condition such as stress, anxiety or depression may contribute to insomnia.Something that causes stress or worry such as a new job, work stress, financial concerns or a bereavement in the family may keep you awake.Lifestyle habits such as an irregular sleep routine, eating late at night, not getting enough exercise or exercising too late at night can all make it difficult to sleep.Your bedroom environment – noise, light seeping through your blinds, an uncomfortable bed, feeling too hot or too cold can all affect your ability to sleep.Here are just some of the potential causes. There can be many things that contribute to insomnia. ![]()
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