Bury Integrated Pain Service SLEEP Why Do We

Bury Integrated Pain Service SLEEP

Why Do We Sleep? • We are not 100% sure!! • However, sleep benefits include; – – – Energy Conservation Recovery Memory forming Discharge of Emotions (dreaming) Brain Development

Normal Sleep Pattern

Stages of Sleep Stage 1 Drowsy Not fully asleep Light Sleep Stage 2 Blood Pressure and Heart Rate drop Muscles relax If woken – orient quickly Light Sleep Stage 3 + 4 Restorative Sleep Blood Pressure and Heart Rate low Muscles relaxed If woken - confused Deep Sleep REM Rapid Eye Movement Brain cortex active Muscles paralysed Dreaming REM

Sleep • Normal amount of sleep is 7 -9 hours • Varies person to person, and with age • Body Clock is 24 hours and 15 mins so needs to be reset daily

Getting to Sleep In order to sleep …… • The body clock needs to say its time • It should have been long enough since the last sleep • Stimulation levels should be low

Improving Sleep Imagine you had to try and keep yourself awake, what would you do? Things that help us sleep will likely be the opposite of these!

Sleep Hygiene • Try to establish a regular sleep pattern – Get up at the same time every day – Go to bed at a regular time

Sleep Hygiene • Rest periods in the day – Daytime rests can involve sitting and relaxing, rather than sleeping.

Sleep Hygiene • Daytime sleeping – Try to avoid sleeping during the day – Decrease the length of daytime sleep gradually – Use an alarm clock to limit your daytime sleeps

Sleep Hygiene • Exercise – Exercise during the day will help ‘tire’ the body in preparation for a good sleep. – Try not to exercise up to 2 -3 hours before sleeping

Sleep Hygiene • Natural vs. ‘blue’ light – Try to get some natural daylight during each day – Try to reduce the amount of artificial blue light before bedtime (electronic devices/television)

Sleep Hygiene • Diet – Avoid stimulants such as smoking, chocolate and caffeine just before bed. – Eat regularly through the day, and avoid eating straight before going to bed. – Reduce your alcohol intake before bed as alcohol reduces sleep quality.

Sleep Hygiene • Manage stress – Try relaxation methods before bed, for example, relaxing music/meditation tapes/warm baths. – Worrying will keep you awake and further disturb sleep. – Have a wind-down period before bedtime

Sleep Hygiene • Environment – Keep your bedroom a place to go at bedtime to sleep. – Ensure that your bedroom is clutter free and relaxing

Sleep Hygiene • Get up out of bed if you are not sleeping – If you are struggling to fall asleep, get up after 2030 minutes and leave the bedroom. – Try a relaxing activity (for example reading/listen to music) and return to bed only when you feel sleepy.

Using these strategies can be really help improve your sleep However, it can take time to really notice benefit (up to 6 months for some people) Don’t try and make too many changes at once