Question by Janet Sullivan
06/12/10

I have a lot of stress at work at the moment and it seems to be keeping me awake at night. What can I do?

This is a very chicken and egg problem. Stress can cause a lack of sleep, and a lack of sleep can lead to stress. The ‘eight-hour’ recommendation has been exposed as a bit of a myth, so don’t worry if you find you need less. Prepare for sleep beforehand by giving yourself a clear 1–2-hour exclusion zone before going to bed, meaning no e-mails, phone calls or other work. Watch comedy TV or cosy dramas, or read a ‘light’ book instead (what you read before sleep can affect your dreams and sleep patterns, so no horror or newspapers).

Avoid caffeine from about midday onwards and keep a notebook by the bed. When you find yourself waking and worrying, scribble those worries down rather than letting them circle in your head. And gently press your tongue into the roof of your mouth to relax your jaw. Stress leads to muscle tension in bed and this will break the circuit.