I remember my mum once saying to me, “as long as you're lying down relaxed then that’s as good as sleeping”. Of course, she knew that if I lay in bed and was
relaxed I would go to sleep. It’s what we are meant to do.
But it doesn’t always work like that, if you are poorly and/or on medications,
going through natural life circles such as the menopause, carrying around
anxiety and stress that is going to impact on both sleep quantity and quality.
When we sleep, our body resets itself, with the release of hormones essential to our growth, sleep also contributes to keeping our immune system healthy. So, you can see how lack of quality sleep might impact on all areas of our life.
We all have problems sleeping now and then and at certain times of our life to find it even more difficult to get off to sleep or just to stay asleep all night and one of those times is if you have serious disease such as cancer.
If you have cancer this might be due to your treatment or medications. Stress and anxiety can also cause sleep issues.
All is not lost, you can help yourself with these simple home techniques which anybody can try.
Tip 1
Have a warm bath or shower before you go
to bed, this can help to relax tense muscles and if you're relaxed its far
easier for you to fall asleep.
Tip 2
Turn off the TV or iPad or Computer for
at least 1 hour before you go to bed. Instead put on some relaxing music, read
or meditate.
Tip 3
Keep your bedroom slightly cool as your body temperature drops naturally when you
sleep, the room should be dark and quiet (unless of course you are frightened
of the dark, in this case leave your window dressing a little apart so you can
see outside).
Tip 3
Diffuse a few drops of a night-time
blend oil in a diffuser for the hour before you go to bed. Some people also put the diffuser on in the
bedroom for a couple of hours before they go to bed.
Tip 4
Your bedroom is your tranquil place,
decorate it in calming colours and have all the things you love in this room,
soft light and a comfortable bed in which to sink into a deep sleep.
Tip 5
Get into a routine, go to bed at the
same time each night and getting up at the same time each morning will help
your body to accept routine.
Tip 6
Don’t eat anything spicy, fatty or heavy to digest for the at least
two hours before you go to bed.
Tip 7
Restrict the volume of liquids in the
last 2 hours before you go to bed, this will reduce the times you wake up to go
to the bathroom. If you are taking any
incontinence medication, then remember to take these before going to bed.
Tip 8
Cut out any stimulants, such as caffeine
or nicotine, they will keep you awake.
Tip 9
Try to get some exercise in the day, or
better still late afternoon/early evening.
A gentle walk in the fresh air, ideally in nature and away from busy
traffic. Physical activity can help to
promote restful sleep.
Tip 10
Reduce stress and anxiety in the
daytime. Some useful tools to use may
be: keeping a journal, joining a support group, talking about your feelings
with a friend or therapist, having a massage or other complementary therapy.