Nightmares, night shifts …and those calls of nature
I’VE been overwhelmed with letters from readers wanting to tell me about the improvements they’ve seen since following my five-week sleep plan. I am delighted that a few simple changes are helping give so many of you the night’s rest you deserve. But not everyone’s sleep problems are straightforward. So, to tie up my sleep plan, I want to answer some of your burning questions and, hopefully, put your sleep qualms to bed.
I’M ALWAYS OFF TO THE LOO Q
I KEEP waking up in the middle of the night, desperate for the toilet, sometimes three times. I find it almost impossible to fall back to sleep. I am a man of 62.
A
AS A man of a similar age, I have every sympathy with you. With age, our bladder muscles weaken, making trips to the toilet more frequent. Caffeinated drinks such as coffee or alcohol will certainly worsen the problem, as they are bladder irritants.
Another common cause is an enlarged prostate, which affects 40 per cent of men over 40.
It is normally harmless and does not increase the risk of prostate cancer, but if you have pain when urinating, or a constantly full bladder, visit the GP.
To fall back to sleep, spend ten to 15 minutes reading a book (the more boring, the better) before getting back into bed. When you are back in bed, try breathing in through your mouth for four seconds, before slowly exhaling. Repeat until you drift off.
SHOULD I TAKE A SUPPLEMENT? Q
SINCE following your diet and lifestyle plans I’ve improved my fitness. In the interests of following your example, is there any particular supplement you take at night to help you sleep?
A
I DON’T often take supplements before going to bed. However, for a while, when I was particularly struggling to sleep, I tried a prebiotic called Bimuno with some success.
The supplement, which comes in powder form, contains fibre which feeds the healthy bacteria in the gut that release chemical signals to reduce stress and improve sleep. Although there is limited research on this, I did feel some benefit.
In theory, you can get the same effect from fibre-rich foods such as chickpeas and lentils.
I SUFFER TERRIFYING NIGHTMARES Q
I HAVE been keeping a sleep diary and trying your recommended foods – including sauerkraut. Remarkably, I’m beginning to drift off to sleep easily. But there is one problem: I have scary, lucid dreams that leave me waking up with a fright. Is there anything I can do to stop them?
A
WHETHER or not you remember them, we all have dreams, every night. Some scary dreams are driven by anxiety. For instance I often dream that I am running to catch a train, but never quite manage it. These don’t usually result in a panicked awakening.
Nightmares, however, are caused by a range of things including stress, alcohol and medications such as antidepressants. It is possible to train the brain to manipulate the dream using an ‘image rehearsal’. It’s an effective therapy for those with PTSD (post traumatic stress disorder) and chronic nightmares.
While fully awake, close your eyes and reimagine your dream, step-by-step. Only this time, change the ending. For example, if your dream features you falling off a cliff, imagine walking off in a different direction… into the pub, perhaps.
I’M EXHAUSTED BY NIGHT SHIFTS Q
I WORK night shifts – 10pm to 4am – three times each week, which means I have limited sleep. I also have three young children, so coming home and going straight to bed is not always an option. I don’t often get a chance to catch up on sleep in the day as I’m running around after the children. Do you have advice on how I can catch some much needed rest?
A
IT’S inevitable that shift workers get less sleep; you’re driving against your internal clock. Try to get in a decent 90-minute nap before your evening shift. If you can, fit in another shorter, 15-minute nap during your night shift ‘lunch hour’. You can also try a prework, 20-minute blast of intense white light via a SAD (seasonal affective disorder) lamp to reset your internal clock and deliver a burst of energy. After your shift, to convince your body clock that it is bedtime, avoid early morning light by wearing dark glasses.
IS HYPNOTHERAPY WORTH A TRY? Q
I’VE read hypnotherapy can be useful for those like me who suffer from chronic insomnia. I’ve been following your plan and have seen a fair improvement but still have sleepless nights. Should I try hypnotherapy?
A
I’VE tried hypnotherapy myself a couple of times for TV shows and have always found it pleasantly relaxing. Although I have yet to see robust evidence for curing phobias or addictions, I do believe hypnotherapy, done properly, can reduce anxiety, which can help you sleep better. Visit the British Society of Clinical Hypnotherapists for a practitioner with proper training.