EUNOIA THERAPY BLOG

SEPTEMBER TOPIC - Sleep

Sleep Issues

Sleep has been in the news recently with a recent article from the BBC News Health finding that people who sleep six hours a night or less are more likely to catch a cold when exposed to the virus, a novel human experiment has found.

Sleep has always been a hot topic in the medical world especially in counselling practices as sleep can have a profound effect on health and well being. A study conducted in 2011 found that 30% of people are severely sleep deprived putting them more at risk of mental health and relationship issues. The authors also point out that psychological approaches are recommended. In particular they recommend cognitive behavioural therapy (CBT), which they say is the most effective treatment for chronic insomnia, with research finding it associated with improvement in 70% of cases. 

NHS -  Tips for better sleep

Mind (www.mind.org.uk) provides some useful help on what causes poor sleep: 

• a poor sleep routine – going to bed too early or too late, or not relaxing properly before bed
• a poor sleep environment – sleeping somewhere uncomfortable, or with too much light or noise
• changes to sleep patterns – working night shifts or sleeping in a new place can be a problem if your body doesn’t adjust
• unhelpful psychological associations – developing anxieties or phobias about going to sleep after a period of poor sleep, or associating the bedroom with being active
• physical illness – being uncomfortable or in pain, having a physical sleep condition such as snoring or sleep apnoea (problems breathing while sleeping), or having a hormone or neurological disorder such as an overactive thyroid or Parkinson’s disease
• alcohol, street drugs and stimulants – (including caffeine and nicotine)
• medication – having trouble sleeping as a side effect of certain medication, such as epilepsy and asthma drugs, or antidepressants
• stress, worry and anxiety – feeling nervous about a specific issue, such as work, money, family or relationships; or a specific event, such as an interview or appointment
• trauma – finding it hard to sleep after experiencing a traumatic event, such as an accident or a bereavement; experiencing long-term sleep problems as a result of long-term trauma or abuse, particularly if the trauma happened during childhood
• mental health problems (see below).

If your sleeping problems are caused by a mental health problem, such as depression, anxiety or post-traumatic stress disorder (PTSD), a talking treatment may help you address the underlying cause. 

If all these tips and help hasn't improved your sleep and you would like to talk about sleep or other problems please contact me to book an initial consultation. 

EUNOIA Therapy & Counselling
Fiona Kyle (Psychotherapist)

Email -  [email protected]
Facebook - www.facebook.com/EunoiaCounselling
Website - www.eunoiatherapy.com
 Call - 07854662052

Sleep Study 2011

Bedtime phenomenon: scientist develops book to send children to sleep in minutes. The Rabbit Who Wants To Fall Asleep uses psychological techniques to send children to sleep quickly.

Develop a toolbox of relaxing bedtime ritualsCome up with different relaxing bedtime rituals to help you unwind before sleep. For example:

• Read a book or magazine by a soft light
• Take a warm bath
• Listen to soft music
• Do some easy stretches
• Wind down with a favorite hobby
• Listen to books on tape
• Make simple preparations for the next day