Dr Michael Mosley’s brilliant sleep better plan
PLUS 6 MORE PAGES OF HEALTH
OVER the past few weeks I have been writing about insomnia and how to overcome it. Insomnia is when you find it really hard to get to sleep or to remain asleep throughout the night. I have suggested proven, drug-free ways to overcome it, but insomnia is by no means the only cause of disrupted sleep. Here are a few other reasons for a disturbed night, and my advice on how to overcome them…
1. SNORING
Snorers usually generate a noise measuring from 60 to 90 decibels, which is somewhere between the level made by a person talking and the sound of a vacuum cleaner.
You can try a guard to keep your mouth shut, or steroid nasal sprays if you suffer from nasal congestion caused by allergies.
The best solution, however, is often to lose weight. Men tend to store fat around the neck, compressing the airways. If you have a neck size of more than 16 ½ in and can lose a few kilos, you (and your partner) should notice a big improvement.
If snoring is causing real problems, then see your GP, who may recommend continuous positive airways pressure (CPAP) delivered through a small pump.
2. RESTLESS LEGS SYNDROME
This is something over which the sufferer has little control. It affects one in ten people at some point in their lives, and people who have it describe an overwhelming urge to move their legs. It can be triggered by anaemia or kidney problems, but if symptoms aren’t linked to these conditions, then consider the lifestyle changes I have previously written about, such as getting into a regular bedtime routine.
3. TEETH GRINDING
Teeth grinding is quite common and is something that I used to do a lot. As well as being annoying for your partner, it can wear down your teeth. I now use a dental guard.
4. SLEEP WALKING
All my children did some sleep walking when they were young, although I am delighted to say they grew out of it.
If you have a child who regularly sleep walks, then it is important you check the upstairs windows to make sure they are secure.
Don’t try to wake up someone who is sleep walking – instead just lead them gently back to bed.
There is no specific treatment: the standard advice is to go to bed at a similar time each night, to make sure the bedroom is dark and quiet and to limit drinks, especially those containing caffeine, before bedtime – all the tips in my sleep programme.