Making sleep easy as the clocks go back: Why lying-in may not help insomnia

Most people welcome the extra hour in bed as the clocks change this weekend. Sleep is affected by anything that alters the body’s clock (otherwise known as the Circadian Rhythm), so those with chronic sleep difficulties may find it harder to adjust and question why the clock-change is necessary.   Longer summer evenings and brighter winter mornings still offer benefits for many working in agriculture and other industries, especially in rural communities.  Sleeping well through the seasonal change can be made easier for all with a few small adjustments.

Despite the many products on the market offering sleep solutions – from pillow sprays to trackers - Cognitive Behavioural Therapy for Insomnia (CBTi) is the NHS’ first-line choice for chronic insomnia, with the best evidence-base.  Tools and techniques from CBTi can be helpful for anyone who finds their body’s natural rhythm out-of-sync.

CBTi focuses on cognitive (thought-based) techniques and may involve engaging differently with unhelpful thoughts and beliefs about sleep.  Finding alternatives to: ‘I’ve not slept enough, and I won’t be able to cope’   - a common thought amongst insomniacs – may be a start.  Some mindfulness practices, which train people to choose whether to engage with a thought or to put worries about sleep to one side, can help here too.  Another approach is self-acceptance - fears about sleep and ‘off days’ because of tiredness are normal but need not become a dominant and self-critical worry.

The second focus of CBTi is on behavioural techniques that promote better sleep habits. Relaxation skills foster a calmer mind throughout the day and encourage better sleep at night.  Muscle-relaxation, body-scanning and breathwork are all examples that are worth learning.  In addition, sleep retraining can help break the association between the bed and lying awake.  One method - sleep restriction - minimises the time spent in bed to improve what is known as sleep efficiency.   While it might be tempting to enjoy the longer lie-in the morning the clocks go back, a practical approach for those struggling with sleep, is to gradually shift by scheduling an alarm forward by an extra 20 minutes daily from your normal wake-up time.  Start this a few days before the change, allowing the body time to gradually adjust and gently ease into the change in season.  

For further information visit: https://www.sanguinetherapy.co.uk

A version of this article was first published in Mendip Times, visit: https://issuu.com/mediafabrica/docs/issue_5_-_volume_21_-_mendip_times?fr=sYjU2Mjg3MTk5OTY