I do! I always have. For me sleeping has always been a problem. I've never found it easy to go to sleep or to stay asleep. When I was a child, it didn't matter so much - it seems that children have an endless supply of energy, but as I've gotten older, its become more and more of a problem.
Lack of sleep can take its toll both physcally and mentally. Physically, your reflexes can become slower, your body can ache and your eyes become sore, heavy and dark. Mentally, you can become irritable, sad, even depressed.
Most people are aware that 6-8 hours sleep a night is what is required to maintain a healthy lifestyle. However, this needs to be 6-8 hours of good quality sleep. If you are waking constantly, tossing and turning, going to the bathroom or having to get tea/milk, then chances are, you are not getting the quality sleep that you need, and it could be effecting your mental health.
Obviously, there are a number of things you can do to help with sleep, some of which you most likely already know - but lets go over them anyway.
1. Try to keep your bedroom exactly that - your bedroom. Don't bring work into the bedroom. In fact try not to have the TV in the bedroom either. Your mind needs to know, that when you go to that place - you go there for one purpose only: and that is to sleep. So keep your bedroom as your sleeping place only.
2. Make sure your bedroom is comfortable. If you are going to sleep for a good 6-8 hours, you need to make sure that your room is entincing. Make sure you like your bed and that it feels comfortable. Have pillows that are soft and comfy so that you want to rest on them. Have curtains that make the lighting in the room just right for you.
3. Eliminate excess noise. Sometimes this is not an easy thing to do. I live on a main road, so that does make things a little difficult. If you can afford it, consider soundproofing your room. If not, you can arrange to have extra thick curtains or special blinds that dull the noises, which might make it more bearable.
3. Keep some water by the bed. This means that if you do wake up in the middle of the night, you do not have to get out of bed to get a drink. You have a better chance of falling back to sleep if you dont get out of bed, so try to avoid this if possible.
4. Try placing some lavender on your pillow. Lavender is meant to be soothing and helps you relax. Or even try another scent that you enjoy. The olfactory sense is the most amazing sense and it has been proven that scents can evoke all different sorts of emotions. If you find a particular scent that makes you feel happy or relaxed, then this might just put you in the right frame of mind to fall asleep.
5. Check your breathing. Many people suffer from poor sleep because of sinus problems. Waking up gasping for air is very disruptive to your sleeping pattern. Don't delay, see a doctor about keeping your breathing difficulties at bay. The same goes for snoring. If you snoring is disrupting your sleep, the consult a GP or a pharmacist to see what can be done.
6. Of course my favourite: have a CD of music that you find especially relaxing. Set aside at night 10-15 minutes where you lay in bed listening to this music. This is your time to relax and it tells your body that sleep time is on its way. If you wake in the middle of the night, and you can't get back to sleep, you can always start the CD again. This is a technique that does wonders for me.
Finally, if you have tried all these methods and perhaps many others, you really need to take some action. Sleep is too important to let go for too long. If you continue to have problems, then you should consult a specialist. There are actually sleep clinics that you can visit where specialists monitor your breathing and sleep throughout the night. It is possible if you have tried endless techniques and you still cant sleep, that you have a sleep condition which might require special attention. Don't neglect yourself - check it out!
In the meantime, I hope these few tips help you improve the quality of your sleep.
Good night and pleasant dreams!
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