Sleep Hygiene
How Much Is Enough?
The amount of sleep needed varies from person to person, but the average requirement is around 7-8 hours per night for an adult. This article gives more information about how you decide how much is right for you.
Causes of Sleeplessness
It is important not to panic about how much you are sleeping as this can make the issue worse. Plus, it is common to have bouts of sleeplessness. However, if you feel you have a chronic sleep issue, it is important to understand the reasons for this and take action to address it.
There is a plethora of information on the internet about sleep hygiene and questions to ask yourself about your own sleep habits. As you will probably read for yourself, in most of the literature available, common insomnia causes are noted as:
- worry and stress
- health problems
- environmental
- excess stimulus
- Diet
- Lifestyle.
So, it is always good to have an honest conversation with yourself or a qualified counsellor or coach in a safe space about what might be keeping you awake. Of note is that CBT coaching is known to be particularly effective in this space.
Relaxation Support
A “racing mind” is cited as the most common issue for sleep deprivation.
- “I worry about what happened today and then what I’ve got on tomorrow”
- “I panic about how long I’ve been lying awake”
- “Trivial things of no importance go through my mind”
- “I worry about what the future might hold”
- “I think about things that happened in the past.”
Undoubtedly, relaxation can help you overcome the tension and anxiety often felt as a consequence of insomnia. Those experiencing disturbed sleep have trouble unwinding sufficiently to get a good night’s rest. And for many, excessive mental activity and these racing thoughts prevent them from falling asleep, or wake them up frequently or too early. Therefore it’s important to know how to properly relax.
