Most people say that good quality sleep is important to their general sense of well-being.
Many people who have problems related to fantasies about children, sexual preoccupation and problematic pornography use say that these difficulties can be especially tough at night, often disrupting their sleep.
Problematic sexual fantasies may be more readily triggered in the bedroom, last thing at night, if this has become your routine.
Tips to help you sleep
Following routines and practices can help good quality sleep. This is sometimes called ‘sleep hygiene’. Here are some things to try.
- Stick to a regular pattern by aiming to wake up and go to bed at the same times every day of the week. Some people choose to stay up and wake much later during the weekends, which tends to disrupt the sleep pattern into the following week.
- Avoid daytime napping. If you do nap, it is best to avoid napping for longer than 30 minutes.
- Avoid alcohol, cigarettes, caffeine and food consumption too close to bedtime. Tea, coffee, colas drinks and chocolate with caffeine can disrupt sleep if consumed in the evening.
- Regular exercise can help you sleep well.
- Daily exposure to natural light helps to maintain a healthy sleep-wake cycle.
- Use your bed for sleep, rather than as a place to read, watch TV, listen to the radio, or use your phone, laptop or tablet. That way, the bed becomes associated with sleep rather than with these other activities.
- Think about whether your bedroom might be making it harder for you to sleep, for example, temperature, uncomfortable bed, inadequate curtains or blinds).
- Try to avoid mentally engaging in activities close to bedtime. It can take some time for the mind to switch off and if you are feeling alert you are less likely to fall asleep.
It might take some time before the positive changes you make to your sleep routines take effect. If you regularly find you are having problems with your sleep-wake cycles or are feeling sleepy during the daytime, you should take advice from your GP.
