5 minute read
Sleep Disruption
Disruption to sleep can be caused by many different things, for example fever, the aches and pains associated with colds and flu, headaches, backache, rheumatic pains and muscle pains, period pains and toothache.
Headaches
A tension headache will affect most of us at some time in our lives. In fact, even children get tension headaches. Although these headaches are more common in women than men, the symptoms are much the same in everybody: • pain that feels like a tight, squeezing band all over the head
• pain that is mild to moderate, not severe • pain that lasts from 30 minutes to several days Many people who have tension headaches experience one or two every month. The pain symptoms can be easily managed with OTC painkillers. Some prevention advice may also be useful:
• regular exercise – tension headaches are more common in people who don’t do a lot of exercise. Fitting some exercise into day-today life could help. • relaxing and managing stress – massaging the shoulders and neck, applying a hot washcloth to the forehead or neck, yoga and even having a warm bath can help with relaxation. Specific relaxation exercises may also help. • avoiding triggers – these can include certain foods, poor posture, stress or anxiety, eye strain and even feeling hungry.
Toothache
Toothache occurs when the pulp inside the tooth gets inflamed (known as pulpitis). This is often caused by dental decay that results from poor oral hygiene, or it is sometimes caused by infection. Toothache often starts suddenly, and the pain can vary from mild discomfort to severe. People with toothache may have a throbbing pain in the head, jaw and ear that is constant or that comes and goes. The pain can be worse when eating or drinking, particularly if the food or drink is hot or cold.
The jaw in the area of the tooth may be sore and tender to the touch. The pain can also get worse when laying down, because more pressure is put on the tooth. Typical symptoms of toothache include: • increased pain when chewing • sensitivity to hot or cold food • bleeding around the tooth or gums • swelling around the tooth • swelling of the jaw If a customer is seeking pain relief for toothache, it is important that you encourage them to see their dentist as soon as possible as treatment depends on what is causing the problem.
Menstrual Pain
During the time that the lining of the womb is being shed, women experience cramping pain in the lower stomach, lower back and at the top of the legs – this is menstrual pain. The pain is caused by the womb contracting to remove the lining that it no longer needs. It’s thought that pain-causing chemicals, called prostaglandins, are involved in helping the womb contract. For some women and girls their menstrual pain can be mild, but in others the pain can be more severe. No one really knows why, but it could be that some women who have more severe pain may have too many prostaglandins or be more sensitive to them. This can make the womb squeeze especially hard, briefly cutting off blood supply to your womb and causing even more pain. Around 10% can suffer from severe pain that stops them from going to school or work.
Up to 90% of girls and women have pain around the time of their period. Women may find the following tips helpful to ease menstrual pain: • Heat on the stomach can help ease menstrual pain - Apply a heat patch or putting a hot water bottle on the stomach. • There’s some evidence to suggest that exercise may reduce menstrual pain. This could be any form of exercise. • Try massaging the painful area of the stomach with gentle, circular motions.
Getting better sleep
Unfortunately, as beneficial as sleep is for keeping colds and sickness at bay, many of us struggle to get enough of it. In addition to leaving us vulnerable to colds and flu, lack of sleep also affects work performance, leisure activities, relationships, the ability to think clearly, and mental and emotional well-being. Small changes can help ensure sufficient, quality sleep: • Keeping a consistent sleep schedule. That means going to bed and waking up at the same time every day – including weekends! • Limiting food and beverage consumption at least two hours before bedtime to prevent heartburn and to keep from getting up for trips to the bathroom. • Avoiding caffeine, nicotine and alcohol before bed. These substances are known to interfere with sleep. • Creating a pro-sleep bedroom environment.
That means low lighting, a comfortable temperature and a noise level. It’s also important to have a comfortable mattress and pillow to prevent tossing and turning. • Taking time to wind down before bed. Ease the transition from the hectic day to restful sleep by engaging in relaxing activities before bed. Take a warm bath, listen to soft music, or read a book.
• Exercise regularly. In general, exercising regularly makes it easier to fall asleep and contributes to sounder sleep. Finish exercise at least 3 hours before bedtime.
• Keep prescription sleeping pills to a minimum. Sleeping pills are effective but can have side-effects, so they should be used sparingly and for the shortest amount of time possible. • If someone’s sleep is disrupted on a regular basis, they could have a sleep disorder. Their doctor can help to identify and treat the cause of the sleeping problems if they cannot be manged through self-care.
WWho? Anyone – sleep disruption can have many causes
WWhat are the symptoms? Will depend on the cause of sleep disruption
HHow long have they had the symptoms? Regular sleep disruption could
be the sign of a sleep disorder
side-effects and should only be used sparingly
MMedication? Pain relief medicines should always be checked for
contraindications if the patient is taking prescription medicine for any condition
