mhf sleep pocket guide 2011

8/7/2019 MHF Sleep Pocket Guide 2011

1/16


2/16


3/16

Dr AndrewMcCulloch


4/16

The Beatles soYesterday camMcCartney in


5/16

HEALThe four pillars of good sleepThere are four main factorsthat aect the quality of your sleep:

Health


6/16

Good sleep doesnt just meanlots of sleep - the amount thateach person needs is dierent.The important thing is thatyou get good quality sleep.The following advice can help

to HEAL your sleep problems:HealthAs anyone who has tried to getto sleep with a blocked nose orheadache knows, physical healthproblems can stop you fromgetting a good nights sleep.


7/16

AttitudeLying awake in bed, particularlybefore an important day, canmake us worry. However, thisworry then makes it harder forus to get to sleep.

Progressive relaxation techniques canhelp you to relax and unwind at thesetimes a free audio guide to progressiverelaxation can be downloaded from theMental Health Foundations sleep website:www.HowDidYouSleep.org. Alternatively,instead of staying in bed and getting moreand more frustrated, you could get up andmake yourself a warm milky drink, and just


8/16

Driver sleepthe cause of


9/16

Insomnia is the name given to the conditionwhere you are regularly unable to fall asleepor remain asleep for a long enough periodof time. As a result, insomnia can have anegative impact on your mood, energy

Disorder

Insomnia

What is it?

Sleep Disorders: The problemsthey cause and possible solutions

Below is a table of some of themost common sleep-problems,with techniques that can be usedto treat them:


10/16

A night terror is dierent to a nightmarein that it occurs during deep sleep, meaningyou rarely remember it. Often an extremeand frightening experience, night terrorsmake your heart beat faster and might cause

you to sweat or scream. Night terrors oftenbegin in childhood, but rarely continue intoadulthood.

Snoring is a very common problem,aecting 37% of adults in the UK. Snoringis a breathing problem, rather than a sleepproblem, and happens when a blockagein the airway causes the organs that helpus to breathe to vibrate. It is usually more

NightTerrors

Snoring

Disorder What is it?


11/16

Pythons sleeup to 18 hou


12/16

ProfessorColin Espie

Top Tips from the Sleep DoctorProfessor Colin Espie, Directorof the Glasgow University


13/16

The worlds snore is 111


14/16

FurtherInformation

The How Did You Sleep websiteThe ocial website of the Mental HealthFoundations year-long campaign to help thenation sleep better. Our full Sleep Matters report ,a copy of this pocket guide, an audio MP3

on relaxation techniques that can help you get tosleep are all available to download or order here.Details of other information and activities relatedto the campaign will also be posted throughoutthe year sign up to receive regular email alerts.Website: HowDidYouSleep.orgMental Health FoundationVisit the Mental Health Foundation websiteto download the full Sleep Matters reportand a range of other booklets and webpages


15/16

Sleep DiaryWorking out the reasons whyyou might have problems sleepingcan be dicult. Keeping a sleepdiary, like the one on the nextpage, can help you keep track of

when you slept well or poorly andthe possible reasons why thathappened.To complete the sleep diary, simplyread the questions opposite and answerthem in the appropriate space in the table.For instance, the answer to question A willbe put in column A of the table next to the dateof the sleep concerned. An example is provided


16/16

Date AHow youslept?

E.g 4th May 7/10QuiteWell

BBed time

11pm

CTimetosleep

30 mins

EWakeupinmorn

7am

FTotalsleep

7hrs 50

GFood and drink

Heavydinnerwith glass ofwine at7pm, herbaltea at 10pm

DWakeinnight?

Onceabout 2amfor10 mins (went to loo)

mhf sleep pocket guide 2011

Documents