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Sleep matters

We’ve all had a bad night’s sleep, either unable to get to sleep or worse waking up in the night. Sleep problems usually sort themselves out, but long-term bad sleep can affect lives. It can cause extreme tiredness and make manageable tasks harder. Have you ever suffered from insomnia?


Sleep well

Insomnia for a short time (<3-months) it’s known as short-term insomnia. Likewise, insomnia greater than 3-months is called long-term insomnia. Everyone needs different amounts of sleep, but on average adults need 7-9 hours.

  1. 36% of adults struggle to get to sleep at least on a weekly basis.
  2. 20% having trouble falling asleep every single night.
  3. Women have more trouble falling asleep than men.
  4. The age group most affected is 45-54.


Device screens produce blue light which stimulates the brain to suppress melatonin which makes it difficult to fall asleep. An evening of texting, social media or extra emails can keep the brain too busy. Best limit screen time to 2 hours in the evening turn-off devices at least 1-hour before going to bed.

Tips that make a difference

  • Keep regular sleep hours and avoid napping during the day. A regular bedtime helps teach the body to sleep better.
  • Confront sleeplessness by reading or getting up and return to bed when you feel sleepier.
  • Create a restful environment, by having a dark, quiet and cool room; makes sleep easier.
  • Write down your worries in the evening to stop worrying about the things in the night. This helps to put minds at rest.
  • Exercise more to sleep better, however avoid vigorous activity near bedtime.
  • Cut back on caffeine and alcohol. Try to cut down on alcohol and avoid caffeine 6-hours before bedtime.

We each have a unique sleep pattern. It may be as simple as avoiding a bedroom that is too hot or cold, or changing an uncomfortable bed. Many people struggle more with the quality of their sleep rather than the quantity. In the end sleep problems can have a negative effect on both your physical and mental health.

ChildMax continues to ensure your salary and pays your take home salary while you’re on 12 months’ unpaid leave, caring for a sick child. It starts from £49.50 or for easy budgeting an initial payment of £8.25 followed by 11 monthly payments of £3.75.

Visit at or call the UK call centre 0333 323 0098 for more information.


Date: 23 May 2022 by Max Robinson