SELF HELP FOR INSOMNIA & SLEEP

PROBLEMS

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There are many reasons for not sleeping well

which may include distress, physical discomfort
or physical illness.

Sleep needs vary. A baby starts life needing 16

hours or so of sleep each day, and the time we
need for sleep decreases as we get older, so
that adults, and particularly older adults may only need 4-6 hours
a night.

People's needs vary, but most people feel they need 7-8 hours,
whilst others feel they need more.

Our modern way of living has a big impact on the natural

sleeping cycle. Previously, we were much more in tune with
nature, going to bed when natural light faded and the day's
temperature reduced. This prompted our body to produce
melatonin, which makes us sleepy. Articial light (including from
our digital screens) and heating delays the production of
melatonin.

Our mental health also has a big impact on our sleep pattern.
We might have difculty getting off to sleep, wake up frequently
during the night, or wake early in the morning and not be able to
get back to sleep. These all result in our feeling that we haven't
slept enough - we feel tired, tense and are likely to worry about
not sleeping. This worry can then make it even harder for us to
sleep well.
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If you have trouble sleeping, there are some things you can do to
help yourself get a good restful night. These include making
changes in:

Your environment
Your behaviour and routine
Your thinking

Change your Environment

Are there any helpful changes you can make?

Bedroom too light

Bedroom too hot or too cold - our bedroom needs to be
cool
Bedroom too noisy
Bed too uncomfortable
Partner keeping you awake? (snoring, restless etc)
TV, computer, tablet or mobile in your bedroom

Making changes to our environment so that our bedrooms

become a restful place for sleeping. Remove excess light
(particularly blue light), make sure the temperature is right, and
check the bed and pillow are comfortable. If you cannot reduce
the noise, then consider ear-plugs designed for sleep use.
Remove TV and device screens from your bedroom, and read
from a conventional book rather than an e-book on a back-lit
screen.

Change your Behaviour

 Use your choice of relaxation technique before going to
bed (whatever works for you)
Do not go without sleep for a long time if you can help it.
Keep to a regular pattern of going to bed and getting up at
the same time every day, whether you are tired or not
Keep bed for sleep and sex. No watching television,
browsing the internet or checking your email or social
The Mindful Way
media. Workbook
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Cooling ourselves e.g. taking a cold shower just before bed
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Keep a sleep diary for a week. Then you can look back and
notice what helps you sleep better and what doesn`t, so
you can make positive changes and do more of what helps, Privacy Information
and less of what doesn`t. If nothing seemed to help, try
something different.
Speak to your doctor about your medication and how that
might be affecting your sleep.
Avoid clock watching when in bed and put your attention
somewhere restful
Use imagery
Mindful breathing
Relaxation technique
BACES: Steps to positive mental health
Use a sleep aid

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Change your Thinking

Worrying about not sleeping will keep you awake! Rather than
put your focus of attention on the worrying thoughts, notice that
they are just thoughts, then put your attention somewhere
restful, use imagery, mindful breathing, or your relaxation
technique.

Tell yourself that worrying about it will not help, and that you
probably are getting enough, just less than you think you need.
Our needs change as we get older.
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Distract yourself by thinking about a random sequence of Psychology for

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The Mindful Way

Workbook
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3
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Sleep Self Help - this page as PDF

BACES: Steps to positive mental health

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Self Help Books

Overcoming Insomnia and Sleep Problems: A Self-Help Guide

Using Cognitive Behavioral Techniques

An Introduction to Coping with Insomnia and Sleep Problems

(Overcoming: Booklet series)

The Effortless Sleep Method: The Incredible New Cure for

Insomnia and Chronic Sleep Problems
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Say Goodnight to Insomnia: A Drug-free Programme Developed
at Harvard Medical School

Electronic sleep aids

Solve Your Child's Sleep
Problems
Richard Ferber
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An Introduction to
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Colin Espie
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Dr Guy Meadows
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Overcoming Insomnia
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Colin Espie
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