Sleep is essential for us all; the brain cannot shut down and rest without it. We can all suffer from an occasional bad patch and this is harmless and usually rights itself. It’s only of concern if it’s been going on longer than a month.
Sleep problems can lead to symptoms such as fatigue, irritability, difficulty concentrating and poor general health due to a less effective immune system and a bad effect on metabolisms and hormones. Psychological changes are more common than physical problems and lack of sleep can contribute significantly to the development of serious mental health problems.
However, symptoms can be reversed when you make up the sleep loss. So if sleep problems are affecting you, it is time to seek treatment.
Our treatment approach for sleep disorders
Our approach to treating sleep disorders at Nightingale Hospital London combines individualised programmes with treatments based on current clinical evidence. There are two types of sleep disorder treatment available: talking therapies and medication. Cognitive Behavioural Therapy can assist with changing unhelpful habits causing poor sleep. Psychotherapy and counselling, if your sleep problems are caused by depression, anxiety, other emotional problems, or if you are suffering from nightmares, could help you by talking to someone and understanding your sleep disorder stressors.
Medication can also be effective for sleep problems and sleep disorders if talking therapies are unsuccessful. It is recommended however that sleeping pills are not taken long term as they become less effective when taken every night and you may become dependent on them.
Sleep Disorder Treatment tailored to you
Treatment for sleep disorders can be as an outpatient, day patient or inpatient. We have the expertise to approach the support and treatment we offer you for your sleep problems in a personal and flexible way to benefit you the most in your recovery.
Through therapy and alternative approaches such as meditation, relaxation, sleep therapy and physical therapies we aim to give you knowledge and coping skills for dealing with your sleep problems effectively.
Sleep Disorder Specialists
Nightingale Hospital London has a number of Consultant Psychiatrists and Therapists that can help you through your sleep problems. It is vital you find a sleep disorder specialist that you can trust and work with on your recovery. If you cannot find the information you need on sleep disorder specialists and sleep disorder treatment programmes we would welcome your call so you feel secure in the decisions you make.
Please contact us confidentially on 020 7535 7700 24 hours a day.
Things that may disrupt your sleep pattern
- Snoring that interferes with breathing or breathing conditions
- Ill-health or physical pain
- Emotional difficulties including anxiety, stress and depression
- Jet lag or shift work
- Traumatic events such as a divorce, redundancy or bereavement
- Medication such as steroids, beta-blockers, some painkillers, antidepressants, slimming tablets and cold remedies
- Withdrawing from certain drugs, such as tranquillisers or antidepressants
- Taking street drugs such as ecstasy, cocaine and amphetamines
- Overusing alcohol, tobacco and caffeine
- Physical disturbance such as noise, inappropriate light levels and physical discomfort
- Taking vigorous exercise just before bedtime
- Eating a large meal close to bedtime
- Taking naps in the daytime, especially if late in the day
Types of sleep problems
You may have nightmares if you are stressed, anxious, depressed or withdrawing from drugs such as minor tranquillisers or antidepressants. They are sometimes caused as an adverse effect of medication and common following a traumatic event.
- Sleep walking and night terrors
These occur during deep sleep and may be caused by stress or when normal sleep patterns have been broken. Both are more common in children.
- Sleep paralysis
During the dreaming (REM) phase of sleep, limb muscles are limp and effectively paralysed. In a small number of people sleep paralysis does not occur and they may get up and act out their dreams or behave in strange or dangerous ways, including binge eating or attacking their partner which they cannot remember when they wake up.
People sometimes have hallucinations as they are falling asleep or while they are waking up.
If you are experiencing extreme daytime sleepiness, this may be caused by a condition called narcolepsy. Symptoms include falling asleep frequently, throughout the day, and experiencing vivid images and voices as you drop off to sleep.
- Sleep apnoea
Sleep apnoea means that you stop breathing for short periods while you are asleep, and this causes disturbed and poor quality sleep.
For further information visit www.mind.org.uk
How can you improve your sleep?
The key to feeling refreshed is having a regular pattern of sleep, rather than the number of hours of sleep you get.
Establishing a routine
- Go to bed only when you feel tired enough to sleep. If you always take a long time to get to sleep, delay going to bed until the time when you normally fall asleep, and get up at your usual time. This should mean you spend less time in bed, but more of it asleep, and your sleep pattern should improve.
- Set the alarm at the same time each morning. Don’t sleep in late to make up for a bad night. This will only make it harder to sleep the following night. You may need to follow this programme for several weeks, to establish a regular pattern.
- Don’t watch television or use your computer in bed. These are waking activities.
- If you don’t fall asleep within 20 minutes, get up and relax in another room. Do something soothing, such as listening to music, until you’re tired enough to go back to bed.
- Avoid taking a nap during the day. But if you are really overtired, taking a short nap after lunch can be beneficial; sometimes sleep promotes sleep.
- After a long flight, try to adjust to local time. However tired you feel, go to bed close to the local bedtime and get up reasonably early the next morning. You should then quickly adjust to a new pattern.
- Check your sleeping arrangements. Is your bed and bedding comfortable? Do the temperature and light levels suit you? Is there enough fresh air in the room? If you are easily bothered by noise, try using earplugs.
- Set aside time during the early evening for reflecting on your day. Write down an action list to deal with any worries. This stops you lying awake worrying in bed later.
- Wind down close to bed time, avoiding any complicated work or activity.
- Listen to the radio quietly to distract you from any daytime concerns.
- Have a warm bath to help you unwind.
- Practise a relaxation technique before you go to bed.
- Hop pillows, or a few drops of lavender oil in the bath or on your pillow may help you relax.
- Herbal sleep remedies for which there is some evidence include valerian, passion flower, lemon balm and hops. Caution: take care if you take medication, as herbs may cause adverse effects or alter the effectiveness of the drug.
- A hot milky drink may encourage sleep.
- Don’t try to force sleep, it will only make you feel more anxious. Try keeping your eyes open and as they start to close tell yourself to resist. The more you try to stay awake, the sleepier you’ll become.
- Interrupt unwanted thoughts by repeating a soothing word over and over to yourself.
- Visualise a scene or landscape that has pleasant memories for you. If you wake during the night, go through your relaxation routine.
- Avoid caffeine: coffee, tea, cocoa and cola. Try herbal or decaffeinated drinks instead.
- Limit alcohol in the evening to one or two drinks and avoid drinks that have disturbed your sleep in the past.
- Get enough exercise. Fit people sleep better, on the whole, and if you haven’t had any exercise during the day, it will be more difficult to sleep soundly. Consider going for a walk in the early evening; however, exercise too close to bed time will stimulate you and make it harder to relax for sleep. Yoga and meditation are also useful methods for combating stress.
- Eat only a light meal in the evening and avoid snacks. If you need a snack late at night protein foods which are digested slowly are better than sugary carbohydrates which will give you an energy boost just when you need to relax.
- If you are feeling very stretched during the day, doing a stressful job and taking on too many responsibilities, you are unlikely to sleep well. Insomnia can be a symptom of other, more general difficulties, and you may need to look at your work-load, improve your assertiveness, or time-management and decision-making skills.
If you would like support to improve your sleep, please call us on 020 7535 7700 or email email@example.com