Are you getting enough sleep?
Pam Parry is BLF’s Respiratory Nurse Specialist Co-Lead and talks to us about the importance of sleep and shares top tips to help you sleep.
We all know sleep is important, but lots of us don’t get enough of it. Some of us stay up late lost in a book or our favourite TV show, while others are wired to rise at the crack of dawn.
With March being home to National Bed Month, World Sleep Day (on March 19) and the clocks springing forward, now is the perfect time to change your sleep routine if you’re having problems. Even if you don’t have sleep issues, it’s worth thinking about your sleep routine in the lead up to the clocks going forward, as losing an hour of sleep on just one night can make it harder to wake up the next day.
How do I know whether I’m getting enough sleep and what could happen if I don’t?
It might sound obvious, but the best way to tell if you’re not getting enough sleep is if you wake up tired and then spend the rest of your day wanting to take a nap.
Not getting enough sleep for a night or two can leave you feeling tired and irritable the following day. This can be annoying in the short term, but it won’t harm your health.
Not sleeping properly for a longer period of time can be bad for your mental wellbeing, as it can lead to mood disorders like anxiety and depression. It can also affect your ability to concentrate and make decisions, which could put you in danger when doing certain things, such as driving.
Why aren’t I sleeping properly?
Bad sleeping habits can be the reason you’re not sleeping properly. These can include:
· feeling anxious
· drinking alcohol or eating a big meal too close to bedtime
· lights – this could streetlights or using a mobile phone, tablet or computer too close to bedtime
· having a messy bedroom
· going to bed too late or sleeping in too long - known as ‘poor sleep hygiene’.
Sleeping can also be made more difficult by obstructive sleep apnoea (or OSA), which is a sleep and breathing disorder. OSA happens when the airways narrow or you stop breathing momentarily.
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 used to help diagnose the condition. These 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.
Read Gary’s story of getting a diagnosis of OSA and why getting a CPAP machine transformed his ability to sleep.
How can I get to sleep?
If you’re finding it tricky to sleep at night, these top tips might help you doze off:
1. Keep a regular bedtime – and try to wake up at the same time each day
2. Relax before bedtime – try to wind down in the lead up to going to bed. You might want to try:
· having a warm bath
· reading a book or listening to the radio
· doing some relaxation exercises, such as gentle yoga stretches
· writing a to-do list, to help organise your thoughts
3. Use a sleep app. There are lots available and aim to help calm your mind and help you sleep longer. Have a browse of the NHS apps library for some suggestions.
4. Make your bedroom a relaxing environment – try to keep it just for sleeping and 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.
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