Common Sleep Problems

Ever noticed that the harder you try to get to sleep the harder it can be to do? You may be one of millions who suffer from temporary sleep problems. But going to bed and worrying about being tired the following day can make matters worse. Try to relax and use some of our tips to get you back into your natural rhythm.

Knowing what type of problem you have can help you deal with it more effectively.

1. Trouble getting to sleep:

This is the most common problem. It may take you a long time to drop off, but once you do, the quality of your sleep can still be good.

Are you worried about something?

It can be difficult to ‘switch off’ with problems buzzing around your head. Learn how to put your problems to bed, before getting to bed yourself. Visit the Relaxation Techniques section for more information.

Are you drinking too many drinks that contain stimulants?

Tea, cola and coffee all contain caffeine and can keep you awake. Visit the Diet section for more information.

Are you eating too late?

Going to bed on a full stomach can stop you from falling asleep, but so can an empty stomach! Visit the Diet section for more information.

Are you exercising too late in the evening?

Strenuous exercise can wake you up. Calmer exercise like yoga can help you calm down and sleep better. Visit the Exercise section for more information.

Are you winding down properly before bed?

Your pre-bed routine needs to be more than switching the TV/PC off, brushing your teeth, and then flopping into bed expecting to fall straight to sleep. Visit the Getting Ready for Bed section for more information.

Is your bedroom conducive to sleep?

Making sure your bedroom is geared around sleep is important - is it dark, quiet or cool enough? Is your bed comfortable? Find out how to turn your bedroom into a sleep zone.

2. Trouble staying asleep:

This is the second most common problem. Many people wake during the night and then have difficulty getting back to sleep.

Are you waking up to go to the lavatory?

If the answer’s yes, try reducing your liquid intake before going to bed, especially intake of tea and coffee.

Perhaps you’re worried about something?

There may be a way to push your worries from your mind so you can relax and drift back off to sleep. Visit the Relaxation Techniques section for more information.

Are you too hot or too cold?

The ideal temperature for your bedroom is between 13 and 24°C (55 and 75°F). If your room is too hot or too cold it can be difficult to sleep. When it’s really cold you may need to adjust the thickness of your bedclothes or snuggle up under an extra blanket for a little extra warmth.

A good rule of thumb is: cool room with a warm bed. Visit the Getting Ready for Bed section for more information.

Does your partner disturb you?

Don’t be afraid of having twin mattresses or even separate bedrooms (82% of partners regularly leave the bedroom for the spare room or the sofa); arrangements that may allow better rest. It is, however, important not to do anything that might jeopardise your relationship, so try to reach a solution that is acceptable to both you and your partner.

3. Waking up too early and not being able to drop off again:

Are you disturbed by early morning traffic?

Ear plugs can help reduce noise, as can double glazing.

If you have the space, try moving your bedroom away from the road.

Keep your bedroom as dark as possible

Fit heavier curtains, blackout blinds or wear an eye mask to prevent early morning light from triggering your biological clock. Visit the circadian rhythm section for more information.

Sleep tip:

“I focus on my breathing and repeat words like ‘comfy’, ‘cosy’ and ‘calm’, to help me get back to sleep quicker.” Penny, London