STRESS, WORRIES, AND ANXIETIES

STRESS, WORRIES AND ANXIETIES
Stress, worries and anxieties are undoubtedly major causes of sleeplessness.
So how does one overcome them in order to get a good nights sleep.
Its probably not very practical to get up in the middle of the night and go and see your doctor or psychologist. So what is one to do?.
Well, here is one solution which is very effective if its done correctly. Its also very simple, and that which is simple is usually the most successful.

Its best to do this before you go to bed.
Find a room or space where you will not be disturbed.

Think of a problem or situation which is uppermost in your mind. (maybe your girlfriend/boyfriend has left you. You are about to be sacked by your boss etc)
Write that problem down on a sheet of paper, including the details of who, where, when and what.
That action alone seperates you to a degree from the problem.
Its out there in front of you on paper. Its less passionate now.

Once you are happy you have written it all down, read it back to yourself.
Now write down the possibilities to remedy the situation.
For example, your boss is about to fire you.
1. Tell him to shove his job. 2. Apologise. 3. Ask for a transfer to a different department. 4. Ask him to review the situation 5. Start looking for another job in the morning.
You will start to feel good when you have the answer and can then go back to bed.

If you are uncertain as to which solution, list the advantages and disadvantages of each one you are not sure of.
Returning to the scenario with the boss, if you tell him to 'shove his job.........' then you definitely are fired, but you will feel good, (for a short while)
Apologise. You may not be fired,you still have your job but you will feel bad, (for a short while.)
Sleep well.


Saturday, 23 November 2013

A hard night's sleep

Snoring, sleep apnoea, insomnia and restless leg syndrome
25% of the UK population suffer some form of sleep disorder that results in excessive daytime sleepiness.
Explained below are some of the common disorders keeping us awake at night: snoring, sleep apnoea, insomnia and restless leg syndrome.
Snoring
Snoring solutions
In a survey by the British Snoring and Sleep Apnoea Association, 54% of people have had their holidays adversely affected by snoring and 20% have been banished to the bathroom because of the noise.
It is not only an embarrassment for sufferers but a test of endurance for family and friends.
What is snoring?
Snoring affects around 3.5 million people in the UK. It is an anatomy problem involving the soft tissue at the back of the throat and causes the emission of sound from the airway during sleep.
What causes snoring?
Snoring occurs when the soft palate tissue at the back of the throat relaxes too much, obstructing the entrance to the throat. As air tries to pass through, the soft palate vibrates and produces the snoring sound.
The problem may get worse with age but one of the main causes is size and body shape. People with short wide necks are most prone to snoring because the muscles around their windpipe can't support the fat around it when the person is asleep. As a general rule, anyone with a collar size of 16.5 inches or more is likely to snore.
Other snorers may have:
  • poor muscle tone in the tongue and throat. Muscles that are too relaxed contribute to snoring.
  • large throat tissue. Children with large tonsils often snore.
  • obstructed nasal passageway. People with stuffy or blocked noses often snore.
Can snoring be treated?
In 99% of cases, snoring is treatable. Weight is usually the main cause of snoring so shedding excess fat around the neck will stop extra pressure being put on the airways. Other treatments depend on diagnosis so an examination by a doctor will be useful. Also consider these self-help remedies:
  • Avoid sleeping pills and alcohol before bedtime. These relax the very same muscles that cause snoring and also dehydrates the body, leaving nasal passages blocked up.
  • Avoid heavy meals at least four hours before bedtime.
  • Sleep on your side rather than your back. When you sleep on your back, your tongue falls backwards into your throat which can narrow your airway and partly block airflow. Try sewing a tennis ball into the back of your pyjama top. This will certainly stop you from sleeping on your back!
  • Humidify the air in the bedroom and rubbing a few drops of eucalyptus or olbas oil into the pillowcase to help clear the nose.
  • Exercise. This will improve muscle strength and promote weight loss.
Sleep apnoea
Man with sleep apnoea
What is sleep apnoea?
Sleep apnoea owes its meaning to the Greek wordapnea, meaning 'want of breath' and this condition affects the sleep of around 180,000 people in the UK.


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