Feel Good Friday

[MAS_Nurse]

Today is “World Sleep Day® is designed to raise awareness of sleep as a human privilege that is often compromised by the habits of modern life.

World Sleep Day is an annual event, intended to be a celebration of sleep and a call to action on important issues related to sleep, including medicine, education, social aspects and driving. It is organized by the World Sleep Day Committee of World Sleep Society (founded by WASM and WSF) and aims to lessen the burden of sleep problems on society through better prevention and management of sleep disorders.” sleepsociety.org.uk/world-s...

I wasn’t going to do another ‘Today is…’, but I feel sleep is such an important issue for all of us, that I could not let this just pass. As carers and for those we care, getting a good night’s sleep, improving the quality of sleep and not just the quantity, seems to be a like a quest for the Holy Grail. It is important to take time to think about how we can improve sleep and evaluate what maybe robbing us of sleep and what steps we can take to improve it. Keeping a Sleep Diary sleepcouncil.org.uk/wp-cont... is one way of starting to get a handle on our daily/nightly patterns i.e. circadian rhythm. Think about yours and your loved ones sleep environment keeping the bedroom only for sleep (and sex) not having TV, PCs, mobile devices which distract and the blue light inhibits our brain's melatonin production which induces sleep. Keep the room cool and dark. Think about your nightly routine consider a fixed bedtime, having a warm shower or bath before bed that as your body cools will induce sleep. Don’t watch over stimulating TV programmes or movies. Exercise earlier in the day not in the evening as the adrenaline will take time to reduce. Don’t have alcohol or heavy meal late at night, but don’t go to bed hungry. Maybe have a small bowl of porridge or malt drink which releases tryptophan will help induce sleep. This will prevent the blood glucose slump that occurs during the night and can wake us up. There are many more handy tips sleep tools on the Sleep Council website sleepcouncil.org.uk/ including reviewing your bed and mattress.

Also, do remember that many medications have side effects that can interfere with good quality sleep, so maybe have a medication review with your pharmacist or doctor. It is not advisable to use medications such as Zopiclone, a benzodiazepine for insomnia because it should only be prescribed for short term use (a few days to 2 weeks max including 4 weeks tapering off medicines.org.uk/emc/produc... as it doesn’t improve the Stage 3-4 restorative phase, and is addictive. Learning to improve sleep through non-medication means is better. If you really feel you have a sleep disorder, then chat to your GP and ask for a referral to a specialist sleep clinic. CBT (cognitive behavioural therapy) is also an option for some folks who really struggle to manage their anxieties around sleep, which may have a more underlying cause.

Hope these tips help and that you can have a more ‘sleepful’ night and weekend. Despite Storm Gareth, try and get outside for some fresh air and a walk, and take time to rest and relax this weekend.

Best Wishes,

MAS Nurse and Moderator

[sassy59]

Hi MAS_Nurse, just watching tv now on itv and it’s all about sleep and World Sleep Day. Very interesting. I tend to sleep quite well but Pete doesn’t and it does affect him during the day.

If he’s ill then I’m also up with him of course so we’re both then sleep deprived.

We said our final goodbye to Pete’s mum yesterday and it was a lovely service at the chapel connected to the undertakers. A very intimate gathering full of emotion and lots of happy memories.

Have a good weekend everyone. Xxxxx

[Hidden in reply to sassy59]

Hi sassy59, So happy to hear that your mum-in-law had such a good send off yesterday, and very best wishes to you all.

[sassy59 in reply to Hidden]

Thank you for your kind reply. Xxxx

[MAS_Nurse in reply to sassy59]

Hi sassy59,

Ah, I'm sorry to hear about Pete's mum but so glad that you had a good service and happy memories. Hold onto these in the tough times, they are precious. Be gentle with yourselves.

Take care,

MAS Nurse

[sassy59 in reply to MAS_Nurse]

Thank you. Xxx

[Hidden]

Hi MAS_Nurse,

I had no idea today was World Sleep Day, but sleep's something I'm very interested as I get so little of it a lot of the time.

Some of this is due to the area in which I live which is a student thoroughfare from nightclubs to accommodation. I wish I could share with everyone the cacophony of noise in the early hours and yet our city council continues to give permission to build evermore large student apartment blocks within the neighbourhood. (The city of course, as well as the university, get lots of revenue from so many students in the city, so no one has ever stopped to ask where and when the balance is tipped into unacceptable levels of noise for residents). Even the police take a softly-softly approach, and I'm not speculating openly as to why, but I have my own theory.

So, most nights I get to sleep from about 11pm to 3am, after which I'm up, being unable to get off to sleep again. And that's partially because of the frustration I feel at being able to do nothing whatever to combat the situation. I'd love to move but it sadly isn't possible.

So I for one am very much in favour of a much more rounded approach to noisy neighbourhoods.

Meantime I often take an afternoon nap, whether I think I need one or not. I simply 'crash out' and waken later wondering how that happened!

But to all fellow insomniacs, for whatever the reason, here's hoping for a good night's sleep tonight!

Very best wishes for a happy and peaceful weekend.

[MAS_Nurse in reply to Hidden]

Hi Callendersgal,

Have you ever tried complaining to the university student service at all, as they may be able to address some of this for you. A friend of mine did this locally and the students got moved! Do you belong to a local community action group that could formally complain to the Council...safety in numbers?! Just a thought.

Best wishes,

MAS Nurse.

[Hidden in reply to MAS_Nurse]

Hi MAS_Nurse,

Thanks very much for your suggestion. Sad to say it's all been tried before, and even local pressure groups only manage to get the Student Union to ask students to 'respect their neighbours'. The students aren't always maliciously noisy or anti-social, but after a few drinks probably not many are the most thoughtful they could be.

On the brighter side it's only me who is disturbed most of the time, as my husband does permanent night duties, so if I'm awake and want to bake a cake at 4am, it's only myself who is inconvenienced!

[Jacki66 in reply to Hidden]

Hi there. Oh how awful. I couldn't imagine anything worse with your living arrangements. It's amazing how money talks and how your say just doesn't count when you are the very person suffering with all of this. What's wrong with the world and lack of morals today??!! That being said, we moved back to Scotland and onto a new build development. Unfortunately, I have (yet again) attached myself to neighbours who are positively vile and low-classed. I think I'd rather have the lack of sleep right now then this lot! Any advice?

[Hidden in reply to Jacki66]

Thanks for those words of support Jacki66. I know it's also no fun when neighbours turn out to be less than you had hoped, so my empathy with you too. I live in quite a large apartment complex and I must say that generally speaking, despite our many views and ethnic mix, at least we don't annoy each other. I think that all of this is a part of the general laxity around civic responsibility in the past few years, lessons in which is something I'd like to see introduced in schools, given that it is no longer dinned into the young as a general part of family life and growing up.

[Jacki66 in reply to Hidden]

So true. Very few morals instilled in youth! Just have an iPad and there you go. Actually, I think it is diversity and ethnic mix which removes all of this argumentative attitude. It's when we're the same that it festers and breeds more.