Are you getting enough sleep?
We all know sleep is important, but sometimes it’s not that easy. If you’re living with a lung condition, you’re not always in for a good night’s rest, with some people finding that their lung symptoms keep them up at night. Since it’s World Sleep Day, now’s the perfect time to think about what might be causing you to lose sleep and what you can do about it. In this blog, Pam, Respiratory Nurse Specialist Co-Lead at Asthma + Lung UK, shares some tips about getting your sleep schedule under control.
Why am I having trouble sleeping?
It might sound obvious, but if you wake up tired and then spend the rest of your day wanting to take a nap, then you’re probably not getting enough sleep.
Living with a lung condition can impact your sleep quality and there can be lots of reasons for this. The position that you’re sleeping in could be putting extra pressure on your chest and lungs, making it more difficult to breathe. Or perhaps you’re taking a medication that has night-time side effects.
Find out more reasons why your asthma might be keeping you awake at night.
What happens if I don’t get enough sleep?
Not getting enough sleep for a night or two can leave you feeling tired and irritable the following day. This can be annoying, but it won’t impact your health.
However, if you don’t sleep properly for a few nights in a row, you might find that you’re having trouble concentrating and making decisions.
If this goes on for a long period of time, sleeplessness can impact your mental health, potentially causing or contributing to mood disorders like anxiety and depression.
How can I get to sleep?
If you’re finding it tricky to sleep at night, these top tips might help you doze off:
Speak to your GP if you’re finding it difficult to sleep and make sure you’re managing your lung condition as well as you can. If you take a preventer inhaler, make sure you take it every day, as prescribed, as you’re then more likely to be able to sleep well at night.
Keep a regular bedtime – and try to wake up at the same time each day. This helps your body get used to a set routine for sleeping.
Relax before bedtime – try to wind down in the lead-up to going to bed. You might want to:
· have a warm bath
· avoid smartphones, tablets, and other electronic devices before bed
· read a book or listen to the radio
· do some relaxation exercises, such as gentle yoga stretches
· write a to-do list, to help organise your thoughts.
Try to keep anything out the bedroom that could trigger or set off your lung symptoms. Potential triggers can include pet hair, mould, or dust mites in your mattress or bedding. Read more about allergy triggers in your home.
Make your bedroom a relaxing environment – make sure it’s quiet, dark and clean. If you find you have disturbed sleep through noise or light, consider fitting thick curtains or using earplugs.
What is OSA?
If you’re waking up feeling exhausted, this could also be a sign of obstructive sleep apnoea (or OSA), which is a sleep and breathing disorder. OSA happens when the airways narrow or you stop breathing momentarily, preventing you from entering the deep sleep stages.
If you find that you’re snoring, have interrupted breathing while you’re asleep or feel sleepy when you’re awake, you might have OSA. You might also notice these signs in your partner, or they might notice it in you.
If you think you might have OSA, take the Epworth Sleepiness Scale, which is a sleep questionnaire used to help diagnose the condition. The results can then be taken to your GP, who can investigate further. They may want you to do a sleep test – this involves wearing a small monitor while at home or staying overnight at a sleep clinic.
You can also read Gary’s story of getting a diagnosis of OSA and why getting a CPAP machine transformed his life.
Useful links
NHS - Every Mind Matters: Trouble sleeping?
How to get to sleep, NHS
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