The benefits of a good night's sleep are well-documented. Being well-rested has a positive impact on your day and your health but what if you just can't nod off?
Most people have occasions when they have trouble sleeping, but if those occasions are frequent and it's worrying you, perhaps it's time to look into the causes. One sleep expert says there are certain signs that may even mean you should see a doctor.
According to NHS website Better Health, sleep problems "usually sort themselves out within about a month". However, it adds that "longer stretches of bad sleep can start to affect our lives. It can cause extreme tiredness and make usually manageable tasks harder".
On the topic of rest and the ability to nod off, one sleep expert has reviewed three symptoms to watch out for - and what to do if you decide to seek help from the GP. According to Dr Daisy Mae, who was reported in the Daily Record giving advice, getting a good night's sleep can be as simple as cutting out caffeine, however, she adds that one in five people around the world consider themselves 'sleep strugglers'.
If you have frequent trouble sleeping
Consider how long you are sleeping and keep a log. According to Dr Mae, how long you're sleeping might be a problem. While we all have nights where we find it hard to sleep due to factors like noise around us, hot weather or just overthinking, if this happens too often it might be worth looking into.
Dr Mae says: "If you find that you've been really struggling with getting to sleep or staying asleep for four weeks or more, then this is when it's time to get some additional help from your doctor, who can advise best practices or maybe even refer you elsewhere."
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Daytime fatigue
The amount of sleep we need varies from person to person. The NHS advises that, on average, adults need seven to nine hours of sleep, with children requiring more at 9 to 13 hours. Signs that you are not getting enough sleep include being excessively tired during the daytime, unable to concentrate in the day and feeling low in energy, grumpy and irritable.
Dr Mae said: "A good night's sleep is vital to help prevent obesity, memory loss, and heart disease, so it's best to get it sorted."
Before you head to the doctor for sleep issues
Before you consult your doctor about your sleep issue, make sure you've collected as much information about your sleeping patterns as possible. Try to keep a sleep diary. Note down any naps you might take, your wake up times in the morning and at night, and what time you go to bed every night.
You can add other details like how many coffees you drink in a day, what you ate for dinner and anything that might be stressing you out. Also list any herbal remedies you may have tried and knowledge you have of your tendencies to snore, sleep talk or experience sleep paralysis. All this information will help your doctor assess your sleep situation better and give you the best care possible.
Dr Mae added: "Don't just attend your appointment telling your doctor that you 'struggle sleeping', actually tell them the problem. The more information you give, the more likely you will find a solution to your sleeping problem."
The NHS website has plenty of tips and ideas to help via Better Health website and the NHS main website. There is even a sleep self-assessment tool.
When tricks or lifestyle changes don't help
Struggling to sleep is certainly no fun. There's plenty of advice out there that may help including increasing the amount of exercise you do in the day, keeping regular sleep hours, cutting down on caffeine and alcohol, putting your phone or screen away before bed... the list goes on. However, if you've tried all of these and still can't combat your sleep problems, Dr Mae says it's time to get some help. "If you feel as though you’re at your last resort, and you couldn’t possibly do anything else to help your sleep, then head to your doctor."
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