309 lines
11 KiB
Plaintext
Executable File
309 lines
11 KiB
Plaintext
Executable File
health
|
|
healthadvice
|
|
lifecoach
|
|
7874767
|
|
-----
|
|
# LifeCoach: Why can't I get to sleep?
|
|
|
|
## Our panel of experts answers your questions on everything from insomnia
|
|
and cheese in the diet to Peyronie's disease.
|
|
|
|
![LifeCoach panel: Dr Dan Rutherford, health, Sarah Stanner, nutrition, and
|
|
Tony Gallagher, fitness][1]
|
|
|
|
LifeCoach panel: Dr Dan Rutherford, health, Sarah Stanner, nutrition, and Tony
|
|
Gallagher, fitness
|
|
|
|
12:47PM BST 06 Jul 2010
|
|
|
|
[Comments][2]
|
|
|
|
**Q_ _**_I am a 35-year-old woman. For some reason I can't get to sleep any
|
|
more. I've never had this problem and I can't think why it is happening. The
|
|
only thing that has changed recently is that I've changed my brand of
|
|
contraceptive pill. I think I'm getting maybe four hours' sleep a night, but
|
|
it feels like less. I'm walking around in a state of exhaustion. I've had to
|
|
take a couple of days off work because I simply can't function. I don't drink
|
|
a lot of caffeine -maybe one cup of coffee or two cups of tea a day. What can
|
|
I do?_ **Sarah Thomas, Clapham **
|
|
|
|
**DR DAN RUTHERFORD WRITES: **
|
|
|
|
**A** The **[oral contraceptive pill][3]** has been around such a long time
|
|
and has been taken by so many millions of women that its accumulated list of
|
|
possible side effects is very large. Although unlikely, it is therefore
|
|
possible it's your pill that's causing your** [insomnia][4] **and the only way
|
|
to find out is to swap it for another type, or have a break from it if
|
|
possible.
|
|
|
|
Anxiety, depression and worry are the commonest reasons for sleep disturbance,
|
|
but if none of these reasons applies to you then the range of further
|
|
possibilities is pretty wide.
|
|
|
|
## Related Articles
|
|
|
|
* [Getting fit for golf][5]
|
|
|
|
22 Jul 2009
|
|
|
|
* [Improving circulation][6]
|
|
|
|
18 Aug 2009
|
|
|
|
* [How to look after your knees][7]
|
|
|
|
26 Apr 2010
|
|
|
|
* [Why can't I put on weight?][8]
|
|
|
|
07 Jun 2010
|
|
|
|
* [Cricket injuries][9]
|
|
|
|
14 Jun 2010
|
|
|
|
* [Unexplained shoulder pain][10]
|
|
|
|
28 Jun 2010
|
|
|
|
I'd suggest some blood tests to check that your thyroid gland is not over or
|
|
underactive, that you are not anaemic or short of iron (which can be
|
|
associated with "restless legs" at night) and that you don't have any signs of
|
|
ill-health that are not immediately obvious. If all that investigation draws a
|
|
blank, then it can come down to trying to get back into the "habit" of sleep.
|
|
That means avoiding late-night television, getting the room dark with thick
|
|
curtains and generally creating a sleep-friendly environment. If that still
|
|
doesn't work then a short course of sleeping pills from your GP is safe and
|
|
might tip you back into the rhythm again.
|
|
|
|
**TONY GALLAGHER WRITES**:
|
|
|
|
**A** Since it is probably more accurate to think of insomnia as a symptom of
|
|
another problem, you will need to take on board both medical and nutritional
|
|
advice. In the meantime it may help to try the following four exercises. The
|
|
first one is based on a deep-breathing technique that you can do in bed which
|
|
should help you to go to sleep. Your mind will feel more at ease and it is
|
|
often this inability to switch off that causes poor sleep. If you do have to
|
|
bring any work home put a stop to it at least one hour prior to bed.
|
|
|
|
While lying in bed, slow down your breaths. Try to produce a pattern where you
|
|
are exhaling for twice as long as inhaling. Aim to keep the breaths smooth.
|
|
Once established, do 10 such breaths while lying on your back, 15 lying on one
|
|
side and 20 while lying on the other side. The aim is to help send you off to
|
|
sleep and provide a better quality of rest.
|
|
|
|
Alternatively, slow down your breathing, but this time mentally count to 12.
|
|
If your mind wanders, and you lose count, start again. If you reach 12,
|
|
without interruption, count backwards to zero.
|
|
|
|
Or try progressive muscle relaxation starting at the toes and working up to
|
|
the top of the head. Contract and release each body part twice before moving
|
|
onto the next part. Keep breathing freely throughout. Don't forget that
|
|
regular exercise generally improves sleep. ** **
|
|
|
|
The timing of when you actually exercise will depend on each person.
|
|
|
|
A lot of people with insomnia possess an increased level of stress hormones in
|
|
their blood, making them overaroused. Exercise will initially increase the
|
|
stress hormones but later on they decrease. Different people will take
|
|
different amounts of time, so you will need to experiment to find out when is
|
|
the best time for you.
|
|
|
|
**SARA STANNER WRITES**:
|
|
|
|
**A** Sleep plays a vital role in restoring and revitalising the body and
|
|
mind. It also seems to be important in maintaining a healthy body weight as
|
|
lack of sleep has been linked with increased appetite and higher risk of
|
|
obesity.
|
|
|
|
Sleep deprivation is awful - it will make you drowsy, more accident prone,
|
|
less productive and can cause health problems in the long term.
|
|
|
|
Although diet is important, the effect of different diets on sleep has not
|
|
been well researched. There are anecdotal reports that certain diets or foods
|
|
help, but there isn't good evidence on which to base advice, for example
|
|
showing people sleep any better on a high protein diet than a high
|
|
carbohydrate diet.
|
|
|
|
However, studies show that too many caffeine-containing foods and drinks can
|
|
disturb sleep among susceptible individuals, so these shouldn't be consumed
|
|
late in the day.
|
|
|
|
Avoid eating late at night, especially high fat or high calorie meals, as this
|
|
can cause intestinal discomfort and indigestion which will disrupt sleep.
|
|
|
|
Try to eat a modest-sized dinner at least two to three hours before bedtime.
|
|
If you are hungry later on, opt for a light snack such as cheese and crackers,
|
|
yogurt or warm milk. Some studies have shown malted milk and foods rich in the
|
|
amino acid tryptophan (found in protein-rich foods such as dairy, soy
|
|
products, meat, fish) help to promote sleep, so there is some truth in the
|
|
benefit of a milky drink before you got to bed.
|
|
|
|
Don't be tempted to use alcohol as a sleeping aid. A "nightcap" might make you
|
|
sleepy, but will disrupt your normal sleep pattern - you are more likely to
|
|
wake up and experience difficulties getting back to sleep. It can also
|
|
dehydrate you, leaving you tired the next day. People who drink significant
|
|
amounts of alcohol between dinner and bedtime often experience the worst sleep
|
|
problems. Also, alcohol causes the muscles in the throat and upper airway to
|
|
relax, and interferes with breathing, which is why people who rarely snore can
|
|
do so after night-time drinking. Even small amounts can worsen sleep-related
|
|
breathing problems (sleep apnoea).
|
|
|
|
Many herbs are said to be useful for inducing sleep (but should not be used
|
|
during pregnancy or breastfeeding). One of the most popular is valerian,
|
|
available in a tea or as a supplement. Although some insomnia sufferers have
|
|
reported it to be of benefit, more trials are needed to prove its efficacy.
|
|
Other remedies include teas made of camomile, hops, lemon balm and peppermint,
|
|
but there is not much evidence that these work. Try keeping a food diary to
|
|
record what you are eating and drinking each day to see if there is any
|
|
pattern with your sleeping habits.
|
|
|
|
**Q **_Are there any healthy cheeses? _**J Butler, Harrogate**
|
|
|
|
**SARA STANNER WRITES**:
|
|
|
|
**A** **[Cheese][11]** is a good source of several nutrients - in particular
|
|
protein, calcium, phosphorus, B vitamins and zinc. But many cheeses are high
|
|
in calories, fat, saturates and salt.
|
|
|
|
Those with the highest calorie and fat content include Stilton, Parmesan,
|
|
full-fat cheddar and other standard hard cheeses, Roquefort and full-fat soft
|
|
cheese.
|
|
|
|
Lower calorie/low-fat options include quark, cottage cheese, "light" soft
|
|
cheeses, ricotta cheese and reduced-fat hard cheeses such as half-fat cheddar.
|
|
|
|
Feta cheese and some cheese products (spreads, for instance) contain the most
|
|
salt, while ricotta, cottage cheese, Emmental and mozzarella tend to contain
|
|
the least salt.
|
|
|
|
Always check the labels as the amount of salt found in cheeses of the same
|
|
type can vary widely.
|
|
|
|
Also consider the amount you will use - if you are adding flavour to a dish,
|
|
you will need less of a strong-tasting cheese such as stilton, mature cheddar
|
|
or feta.
|
|
|
|
**Q_ _**_I am in desperate need of an answer to my problem. I have suffered
|
|
from "Peyronie's disease" for the past two years. Although the pain is only
|
|
very slight and uncomfortable I cannot seem to find out from anyone as to
|
|
whether or not the problem will eventually go or if I will remain as I am._
|
|
**Anon, by email**
|
|
|
|
**DR DAN RUTHERFORD WRITES**:
|
|
|
|
**A** Peyronie's disease is caused by a zone of thickened tissue that develops
|
|
within the shaft of the penis.
|
|
|
|
The reasons why it happens are unclear but perhaps involve a combination of
|
|
local injury as well as overreaction of the body's immune system.
|
|
|
|
The condition varies in severity from being a minor nuisance to one causing
|
|
significant discomfort and deformity of the erect penis, and associated
|
|
problems with sexual function. Peyronie's is not rare - perhaps one in 30 men
|
|
have it, but this is far more than the number who report it to their doctor.
|
|
|
|
Treatments are available, although experts tend to suggest no action until at
|
|
least a year has gone by as it can spontaneously improve.
|
|
|
|
You have had the problem long enough now to make it worthwhile seeing a
|
|
urologist, who can advise on the appropriate treatment for you, so do ask your
|
|
GP for a referral.
|
|
|
|
See a summary of the condition and what can be done about it at
|
|
[www.tiny.cc/7hiwe][12].
|
|
|
|
* Send your questions and comments to The Sunday Telegraph, Life Coach, 111
|
|
Buckingham Palace Road, London SW1W 0DT; or email
|
|
[lifecoach@telegraph.co.uk][13]
|
|
|
|
[X][14] Share & bookmark
|
|
|
|
Delicious Facebook Google Messenger Reddit Twitter
|
|
|
|
Digg Fark LinkedIn Google Buzz StumbleUpon Y! Buzz
|
|
|
|
[What are these?][15]
|
|
|
|
* Share: [Share][14] [ ][16] [ ][17]
|
|
|
|
[Tweet][18]
|
|
|
|
http://www.telegraph.co.uk/health/healthadvice/lifecoach/7874767/LifeCoach-
|
|
Why-cant-I-get-to-sleep.html
|
|
|
|
Telegraph
|
|
|
|
## [LifeCoach][19]
|
|
|
|
* ### [Lifestyle »][20]
|
|
|
|
* ### [Health »][21]
|
|
|
|
* ### [Health Advice »][22]
|
|
|
|
[![Telegraph Medical Insurance][23]][24]
|
|
|
|
### [Telegraph Medical Insurance][24]
|
|
|
|
In health
|
|
|
|
[!['Picky eating' can be common in childhood, but most grow out of it][25]
|
|
][26]
|
|
|
|
### [Lifecoach: My son won't finish his meals][26]
|
|
|
|
[![The side-effects of medication can feel as bad as the original illness][27]
|
|
][28]
|
|
|
|
### [Lifecoach: I'm fed up with feeling ill][28]
|
|
|
|
[![Changes to diet and exercise can give you more energy ][29] ][30]
|
|
|
|
### [Lifecoach: How to spring clean your diet][30]
|
|
|
|
[![Best of all when you have a cold is to keep up a high fluid intake and keep
|
|
the illness to yourself ][31] ][32]
|
|
|
|
### [Lifecoach: Cold and flu cures][32]
|
|
|
|
[X][14] Share & bookmark
|
|
|
|
Delicious Facebook Google Messenger Reddit Twitter
|
|
|
|
Digg Fark LinkedIn Google Buzz StumbleUpon Y! Buzz
|
|
|
|
[What are these?][15]
|
|
|
|
Share:
|
|
|
|
* [ ][14]
|
|
|
|
* [ ][16]
|
|
|
|
* [ ][17]
|
|
|
|
* [Tweet][18]
|
|
|
|
* Advertisement
|
|
|
|
![][33]
|
|
|
|
telegraphuk
|
|
|
|
Please enable JavaScript to view the [comments powered by Disqus.][34] [blog
|
|
comments powered by Disqus][35]
|
|
|
|
Advertisement
|
|
|
|
[TELEGRAPH MEDICAL INSURANCE »][36]
|
|
|
|
* [Calculators][37]
|
|
|
|
* [Advice][38]
|
|
|
|
Loading
|
|
|
|
var puffs_8122050 = new Array();
|
|
|