Mental health supports and services Text About It If you have tried our tips and the self help resources but you think you need extra support, it may help to talk to someone. StressControl.ie When to talk to someone else Our 'Stress Control' course can help you learn stress management skills. Get Headspace from Google Play Stress Control courseįor many people, stress can include or be linked to feelings of anxiety or low mood. Self-help resources for sleep problems Headspace appĪn app that teaches meditation and mindfulness skills. Try not to eat a large meal 3 to 4 hours before bed.
Too much food at night can cause sleep problems. switching to caffeine-free drinks such as water or fruit juices in the afternoon.
going for a short walk if you feel sleepy after lunch. If you have trouble sleeping, avoid caffeine 4 to 6 hours before bed. Foods can also contain caffeine, such as chocolate and some protein bars.Ĭaffeine affects people in different ways. Drinks with caffeine in them include tea, coffee, energy drinks or soft drinks. CaffeineĬaffeine can make it difficult to fall asleep and it can prevent deep sleep. If you have disrupted sleep, avoid drinking alcohol in the evenings. People who smoke take longer to fall asleep, wake up more often and have more disrupted sleep.Īlcohol may help you to fall asleep, but it harms the quality of your sleep and can wake you up in the night. The nicotine in cigarettes is a stimulant. You can do it by making small changes at a time.Īvoid or cut down on things that keep you awake and affect sleep quality. Getting into a good sleep pattern may take weeks. Sometimes sleep problems can be part of other difficulties, such as stress, anxiety, or low mood. some medicines - talk to your GP if your medicines stop you from falling asleep or make you sleepy during the day. having to pee during the night - this could be after drinking close to bed time or physical things like bladder problems. menopause symptoms - hot flushes can make it harder to sleep and low levels of the hormone estrogen can make you pee more at night. health conditions - such as insomnia, sleep apnoea, restless legs syndrome and asthma. aches and pains - this can make it harder to fall asleep and stay asleep. ageing - older people may sleep less deeply, nap during the day and sleep less at night. eating large meals before bed - this can make it harder to stay asleep. smoking, drinking alcohol or caffeine, or taking stimulant drugs. a disrupted routine - shift work, caring for young children or staying up later than usual can change your sleep pattern. your sleep environment - light, noise and temperature can affect sleep. Sleep problems can also happen because of: For example, sleeping in on weekends or looking at bright screens in bed. The most common cause of sleep problems is poor sleeping habits. rely on caffeine (in coffee or tea) or energy drinks to get through the day. 
You may not be getting enough sleep if you regularly: Our tips for better sleep can help you sleep better. Try not to worry if your sleep is disturbed for a short while. Sleep problems are common and usually get better within a few weeks. But you’re probably getting enough sleep if you feel rested when you wake up and do not feel sleepy during the day. Sometimes you may not get as much sleep as you would like. The ideal amount is 8 hours, but everyone's different. More than 7 hours is recommended for adults. Most people need 5 to 9 hours sleep a night.
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