Problems with Sleep
Sleep is a period of rest and recuperation for the body, and a much needed 'downtime' for the brain. The amount of sleep people need depends on their age, lifestyle, diet, personality, environment and health. Generally, we need less sleep as we age and it is recommended that adolescents and young adults get between 8 to 10 hours a night.
Having healthy uninterrupted sleep is a basic human need. It is as important as eating and breathing. Without rest your body doesn't know how to function properly and the effects can impact both your emotional and physical well being.
Sleep is regulated by an internal 'biological clock' which is tuned by the day-night cycles. Sometimes the stress, anxiety or depression can interrupt normal sleep-wake patterns and negatively effect your sleep. Pain, physical conditions, and medical problems are another common cause of sleep problems and which may require medication to resolve.
When sleep problems are mild the following strategies can be useful. If sleep problems persist it can be beneficial to consult a psychologist or sleep specialist to explore the underlying causes and provide a tailored treatment approach.
Click here to view fact sheet on Problems with Sleep.
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To get a healthy night sleep there are some things you can try.
DO
- Have a bedtime routine. Let your body know you are getting ready for sleep.
- Get in to the pattern of going to bed around the same time and getting up at about the same time each morning, even on the weekend!
- Make sure your bed and bedroom are comfortable - not too hot, not too cold, not too noisy
- Make sure your bed is properly supportive - not too firm, not too soft.
- Take some time to relax properly before going to bed
- Try and exercise during the day so you feel physically tired at night. Don't overdo it but try some regular swimming or walking. Late evening exercise can keep you awake, so try to make the exercise in the afternoon or early evening.
- If you cant get to sleep, move to the lounge room to read a magazine or book until you feel sleepy again. Don't do anything that may make you feel more awake like watch TV, eat or drink tea of coffee.
- Try visualisations including something peaceful or boring.
- Try a relaxation exercise.
- Have a hot bath
- Have a hot milk drink. Hot milk has natural sedative compounds in it.
- Quit smoking - nicotine can contribute to sleep loss.
- If something is troubling you and there is nothing you can do about it right away, try writing it down before going to bed and then tell yourself you will deal with it tomorrow
DON'T
- Read or work in bed during the day
- Watch TV in bed
- Sleep during the day. If you are very tired, make it a short nap (about 45 minutes), not a long sleep
- Exercise strenuously in the evening
- Eat heavily or drink caffeinated beverages in the late afternoon or at night.
- Drink a lot of alcohol. It may help you fall asleep, but you will almost always wake up during the night.
- Go without sleep for a long time - keep a regular pattern of going to bed and getting up at the same time every day, whether you are tired or not
- Eat or drink a lot late at night. Try to have your evening meal early rather than late.
- Lie there worrying. Get up and do something you find relaxing.
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Your treating institution - talk to your oncologist, nurse or social worker.
- onTrac@PeterMac
- Talk to your GP
You may find more information and helpful hints from the following web sites:
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