by Kathryn Smith, BA GradDipPsychEd MPsych(Clin) MAPS

Everyone likes to have a good night's sleep, but not everyone sleeps well all the time.

John is 43 and divorced from his wife five years ago. He came to Psychology Consultants indicating he had been chronically unable to fall and stay asleep since he divorced his wife.

John reported going to bed early and watching television in bed. He admitted to worrying about his sleep loss during the day and believed that ‘something bad' would happen to him if his sleep continued in this way.

John's scenario is common. Insomnia affects one in ten people sometime in their life - often following a significant event.

Some contributors include:

• Illness or physical pain.
• Stress and worries.
• Boredom, loneliness, unhappiness and depression.
• Taking problems to bed.
• Inactivity.
• Napping during the day.
• Drinking too much alcohol.
• Over-stimulation from late exercise, or stimulants such as caffeine or tobacco.

Like most people, John had tried to compensate for his loss of sleep by going to bed earlier, but instead of associating his bed with sleep, he had begun to associate it with other activities such as watching TV.

John's worry about his lack of sleep was probably one of the most powerful perpetuators of his sleep difficulties.

During therapy, we suggested that John reserve his bed for sleep and intimacy only, and learn a relaxation technique which is essential for sleep.

John learned that going to bed earlier only made the problem worse. If our sleep is spread out over a longer period of time, we tend to wake more during the night and consequently feel less refreshed and rested in the morning.

John also worked with the psychologist to improve his thinking about sleep and change the belief that something bad would happen if he could not improve his sleep. This subsequently reduced his worry.

Gradually, over a few weeks of therapy and practicing new sleep strategies, John's sleep improved remarkably.

Helpful sleep strategies

Before bed:

• Try relaxing in a warm bath.
• Try listening to peaceful music and/or reading for a while.
• Consciously slow down your breathing and make it deeper.
• Try and do the same bedtime routine each night.

If you can't sleep:
If you have been awake in bed for more than 15 minutes (either at bedtime or during the night):

• Get up and leave the bedroom.
• Do something like jot things down that are on your mind.
• Have a warm (non-alcoholic, de -caffeinated ) drink.
• Do something passive like read or watch TV.

• Only go back to bed when you are feeling drowsy.