Guide to Good Sleep

 

The Function of Sleep

The exact function of sleep is not fully understood, but the effects of a lack of sleep seem to suggest that its main function is rest and repair of the body and mind. Individual sleep needs vary, eight hours of sleep per night appears to be optimal for most adults, although some may need more or considerably less. The short periods of being awake can feel much longer than they really are. So you can easily feel that you are not sleeping as much as you are.

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Insomnia and the Risks

It's easy to worry when you can't sleep. The occasional night without sleep will make you feel tired the next day, but it won't harm your physical or mental health. Short-term, transient, insomnia lasting a few nights to 2-3 weeks affects 20-30% of the population each year. The risks of insomnia include the effect of being tired while awake and the effect on health of lack of sleep. Daytime sleepiness can cause accidents due to lack of concentration or falling asleep. Irritability as a result of tiredness can lead to problems with relationships at home and at work.
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Symptoms of Insomnia

The symptoms of insomnia include:
  • Difficulty getting to sleep (taking longer than 45 minutes to get to sleep)
  • Waking frequently during the night and difficulty getting back to sleep
  • Early morning waking
  • Waking feeling tired and unrefreshed
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Causes of Insomnia

There are many causes of insomnia and it is not always immediately obvious what the reason for your insomnia is. Investigation of your health, environment and lifestyle should reveal the source of the problem and what you can do to resolve it.

  • Psychological Health Factors: stress, anxiety, anger and grief are the commonest causes of insomnia.
  • Physical Health Factors: Pain from conditions such as arthritis commonly disturbs sleep. Other medical conditions that can cause sleep problems are heart disease, breathing problems such as asthma, digestive problems, thyroid disease and depression.
  • Environmental Factors: Noise and light can disturb sleep as can an uncomfortable bed and being too hot or cold. Shift work and jet lag also have an adverse effect on sleep.
  • Lifestyle Factors: Lack of bedtime routine, too little exercise, poor eating habits such as eating too late at night and eating a diet too high in fat and sugar, cigarettes, alcohol and caffeine can all disturb sleep.
  • Age Factors: Sleep becomes lighter and shorter as you age.
  • Drugs: Some prescription medications such as diuretics, high dose steroids, some beta-blockers and tablets for asthma and depression can cause insomnia.
  • Sleep Apnoea: This condition causes sufferers to stop breathing for short spells when they sleep which can cause a feeling of awaking unrefreshed and daytime fatigue.
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Prevention and Treatment of Insomnia

There are a number of things that you can do to improve your sleep:

  • Create a “Sleep Sanctuary”: Keep your bedroom for sleeping and sex only, not for working, eating, phone calls or watching television. Your bedroom should be quiet, dark and warm but not too hot, wear ear plugs if necessary and hang heavy curtains. Buy a good, comfortable bed that supports your spine, your mattress should be less than 10 years old.
  • Establish a pre-sleep routine: Try to switch off at least an hour before you go to bed. Do something relaxing such as listening to calming music, a warm bath with lavender or camomile, meditation or relaxation exercises. Make time for fun and let go of the day’s stresses and demands by talking through problems with friends or family or writing down any issues that are going through your head to deal with the next day. Don’t worry if you can’t sleep, get up and make a relaxing drink, read or listen to music until you feel sleepy.
  • Reinforce your body clock: Establish a daily routine of going to bed and getting up at the same time each day. This will help to regulate your circadian rhythm that governs your sleep/wake cycle. Aim to go to bed well before midnight to maximise the deep sleep that occurs early in the night. Work out how much sleep you require before daytime sleepiness becomes a problem and make sure you go to bed early enough.
  • Avoid stimulants: Cut down or cut out stimulants such as cigarettes, alcohol, food additives and caffeine. Alcohol may make you feel sleepy but can cause early waking, late night cigarettes can delay sleep by up to 30 minutes.
  • Improve your lifestyle: Cultivate healthy eating habits, eat plenty of wholefoods, fresh fruit and vegetables, eat regular light meals and avoid eating at least 2 hours before going to bed. Avoid heavy or rich meals before going to bed, if hungry eat a carbohydrate food such as a banana or a milky drink.
  • Exercise regularly: Exercise, if taken early in the day (before evening), can help you get to sleep more easily and sleep more soundly. Regular exercise will also make you feel better and improve your general health and wellbeing.
  • Daytime Napping: Napping is not recommended as it can disturb your natural sleep patterns especially later in the day.
  • Herbal remedies and medication: Consider a herbal remedy such as Valerian. Take all remedies with care and check with your Doctor or Pharmacist if you are taking any other medications. Your GP can prescribe medication to help you to sleep if your insomnia is having a serious impact on your health. Any medication should be taken for as short a period as possible to avoid the risk of addiction.
  • Address the causes of stress and anxiety: Use the suggestions above to promote a holistic approach to improve symptoms.
  • When to seek further help: If you have concerns about your sleep pattern and your health contact your GP to arrange to discuss this.
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