Keeping a sleep diary helped transform my life
KAREN MARR, 54, is a nurse who lives in Cumbria with her husband David, 55, a quality control inspector. They have two grown-up children. MY INSOMNIA is definitely linked to the menopause. It’s been chronic for the past two years.
I was so tired at times I’d be really irritable and couldn’t concentrate. In my car I’d become impatient with other drivers — I even made several silly decisions behind the wheel.
I could fall asleep easily, but I’d wake with a hot flush and wouldn’t be able to go back to sleep for two hours, sometimes three. I’d find myself sitting downstairs with a book at 2am thinking: ‘When am I going to get back to sleep?’
I didn’t know what to do. I went to a homeopath at Christmas who gave me something that helped at first, but it wore off. On a bad night, I’d get three or four hours’ sleep. In the mornings I’d feel dreadful.
So last month I followed Professor Ellis’s advice and started a sleep diary. For the first couple of days I found it a chore, but I was amazed that patterns emerged so quickly.
And now? I’ve seen a dramatic improvement in my sleep quality and I’m delighted. After a few days of keeping the diary I realised alcohol affects my sleep pattern. On the evenings where I had even one glass of wine, I woke up several times in the night — far more than when I didn’t have a drink. So I cut back on alcohol.
My diary also highlighted how much exercise helps me sleep. I’m making more time to do gentle
exercise such as walking the dog. I tend to let that slip during the winter, but I find on the days I do exercise, I sleep better.
The other night I slept for nine hours solidly — I even woke up a bit groggy because I’d had too much sleep!
Professor Ellis’s other solutions were simple, but effective. First, I’ve cut back on caffeine. I love my cups of tea and would have around eight a day, but I’ve switched to decaf. I’ve banned myself from looking at my computer after 8.30pm or checking my phone in the night. I’ve even moved the carbon monoxide alarm, which emits a blue light, to behind a jewellery box so I can’t see it.
I’ve also bought new pillows. Professor Ellis advised that if you can easily fold your pillow in half, it’s too soft. So I bought firmer, plumper pillows and I think that’s helped, too.
I’m thrilled I’ve been able to sleep properly for the first time in nearly two years and can’t believe how easy the transformation has been.