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Sleep

Many people have difficulty sleeping when they are ill. Problems vary from too little sleep (insomnia) to excessive amounts (hypersomnia), or poor quality, un-refreshing sleep. The following suggestions may help:

Any chemical or food sensitivities are likely to affect sleep quality, so do your best to remove allergens.

Get into a routine - aim to go to sleep and wake up at the same time each day, even if you cannot get out of bed. Adjust to new routines gradually, perhaps by one hour each week. When re-establishing sleep patterns, herbal remedies or medication from your GP can be helpful in the short-term.

Treat pain and depression - See your GP or complementary practitioner for advice. Counselling, Cognitive Behaviour Therapy and self-hypnosis techniques may help.

A deep relaxation technique can be an effective substitute for cat naps, and may enable you to restore night-time sleep patterns - see Relaxation

Wind down a couple of hours before bedtime. Try relaxation techniques, a warm bath, or a milky or herbal drink. Avoid stimulants such as alcohol, tobacco and caffeine (found in substances such as tea, coffee, cola, chocolate and some pain killers).

Reserve your bed/bedroom for sleeping only, so you associate it with relaxation. If you are bed bound, try finding an alternative position to lie in during the day, for example at the other end or on the other side of the bed.

Make sure your bed and mattress are comfortable and that the room is quiet, dark and at the right temperature. If necessary, add a soft layer of sleeping bags or blankets over the mattress, and consider using ear plugs or an eye mask.

Low blood sugar (hypoglycaemia) is often worst during the early hours of the morning. Symptoms can include nightmares, hunger, anxiety, sweating, or waking suddenly with an overactive mind. If hypoglycaemia is a problem, make sure you eat regular meals consisting of protein and complex carbohydrates. Avoid sugars and refined carbohydrates, and don't skip breakfast or supper. It can be helpful to keep a suitable snack by your bed. A dietician/nutritionist can offer individual advice and recommend beneficial supplement.

Keep a pen and paper or dictaphone by your bed. List any worries, thoughts or ideas which may be keeping you awake, then forget about them, knowing you can deal with them tomorrow.

If you can't sleep, don't lie there worrying about it. Get up and engage in a repetitive, or relaxing activity such as a jigsaw, knitting, or listening to calming music. Try a deep relaxation technique (see Relaxation), or just enjoy the feeling of being warm and comfortable in bed.