Goodnight Sweetheart

It is not always an easy task to get a good night's sleep every single night. We have a strategy in place that will help you and your family deal with disturbances and find an easier way to get back to sleep quickly.

Common Sleep Disturbances

Noisy neighbors

You've just drifted off to sleep when thumping music starts to reverberate through the walls, or your neighbors start arguing loudly.

Action plan:

1. Sleeping with earplugs can block out a lot of unwanted noise, as can some calming music at a low volume
2. If the noise is a regular problem, approach your neighbors in a calm, polite manner (write a note if you prefer to avoid face to face confrontation) and ask them to keep the noise down after a certain time
3. If they ignore your request, you can contact your local authority who will investigate the matter further
   
   

Early risers

Having young children is one of the biggest sleep zappers. You will be getting fewer hours sleep, but are likely to need it more than ever with the added family pressures.

Action plan:

1. Set yourself a bedtime which is not too much later than your child's, so that even if they wake up early, you've had a good amount of sleep.
2. Take them back to their own bed, tuck them in and stay with them until they've fallen asleep ¹ （A recent study found that people who allow children or pets to share their beds have the most disturbed sleep ²）
3. If you have teenagers, set a noise curfew to prevent being kept awake or woken up by music, TV or loud computer games.
   
   

Duvet disputes

No matter how much you love your partner, there will inevitably be times when sharing a bed with someone proves tricky - whether it's blanket-hogging, snoring or sleep talking to blame.

In fact, one-third of couples said they have problems due to their partner's abnormal sleep patterns.¹

Action plan:

• If you need your own space at night, it may be worth investing in a larger bed and try having separate beddings. A few nights a week would help.
  
  

This may sound extreme, but many couples swear by it!

Shifts in the night

Living with people with different work schedules can mean you're disturbed by comings and goings. You may be just nodding off when someone else is starting their day.

Action plan:

1. Make your family or housemates aware of your schedule for the week, including when you plan to sleep, use the shower, etc
2. Ask them to be considerate of your needs, and be considerate of theirs
3. If you usually get up earlier than others, prepare as much as you can for the next day the night before, whether it's blow drying your hair, ironing your shirts, or preparing your lunch
   
   

Monsters under the bed?

Nightmares can make you dread going back to sleep and can affect your mood the following day. If you are regularly having frightening or disturbing dreams, it could be a sign of distress or anxiety in your life.

Action plan:

1. If you regularly experience nightmares, counseling may help; your doctor can give you a reference
2. Also try some relaxation techniques before bed, such as remembering a moment when you were thoroughly calm and content, and try to imagine yourself there
   
   

Helpful hints for a good night’s sleep:

• Invest in some curtains that block the light, particularly during the summer months
• Switch off your cell phone, even if it doesn't ring, the anticipation that it may mean you are not fully relaxed
• Turn your mattress regularly to ensure even wear and tear ³

Resources

1. Millions of Americans too sleepy for sex National Sleep Foundation Visited 19 January 2009
2. Sleep in America summary of findings 2007 National Sleep Foundation. Visited 10 January 2009.
3. Bed Advice. The Sleep Council. Visited 19 January 2009.