MCMagazine - Autumn 2023

TIRED OF COUNTING SHEEP?

Struggling to sleep can make a good night’s rest feel like a distant dream.

While a few sleepless nights are not cause for concern more regular lack of sleep can become an issue, especially if it is affecting your daily life.

Dr Christina Fitzgerald, Consultant Clinical Psychologist and clinical lead for Talking Therapies explains: “We take sleep as a given, but it’s vital for our body to function. As we sleep, a growth hormone is released that repairs our body. If you’ve been deprived of sleep you may become irritable, or you might find it difficult to concentrate and make decisions.”

Lying awake, tossing and turning, counting the hours till morning is frustrating and exhausting. Dr. Fitzgerald says don’t do it.

“If you really can’t sleep, get up and read a book, watch something relaxing on television, or listen to sleep music.”

WHAT CAUSES SLEEPLESSNESS?

“Having stimulants such as caffeine, alcohol or nicotine before bed can stop you sleeping. Try opting for a milky drink or water” she says.

Your sleep environment can make a difference to sleeping soundly, she says. “A comfy bed is essential for good sleep”, says Dr Fitzgerald. “Keep your bedroom cool – a slight drop in body temperature can help you feel drowsy. Having heavier curtains that block out light should also help.”

What you do – and don’t do – in bed can be crucial to a good night’s sleep. Dr Fitzgerald says getting into a healthy bedtime routine and changing your habits may take time.

“It can be easy to get into the habit of working, eating, or watching TV in bed. Your bed is for sleep and sleep is for bed – protect your room as a place where you relax and sleep.”

Having a regular bedtime can help keep our sleep time in line with our body’s needs.

“Our bodies have an inbuilt circadian clock. We produce a substance called melatonin, which is released around 9.30pm to tell our body it’s time to sleep. We continue to produce melatonin throughout the night, and it stops at 7.30am to wake us. If we go to sleep at the same time, we stay in line with our body clock.”

IS A DAYTIME NAP OK?

Not really says Dr Fitzgerald. “If we are topping up our sleep bucket during the day this may have an impact on a good night’s sleep. If you’re flagging, keep yourself engaged and active. Go outside, take a walk, do an activity.”

WHY DO WE STRUGGLE TO SLEEP?

“If your mind is full of worries and it’s difficult to put them aside to sleep, it becomes harder to tackle your issues and recover. If this is the case, you may need some extra help.”

Mersey Care’s Talking Therapies services can support you to manage your worries in their wellbeing courses.

www.merseycare.nhs.uk/talking-therapies