Sleep. Are you getting enough?

With spring well and truly here, and summer just around the corner, we welcome the longer days and the warmer weather.  But are you waking up refreshed? Or does the suns early wakeup call mean that you missing out on much needed sleep?

Why is sleep important?

While research continues, we do know that sleep is absolutely necessary for survival. Even occasional sleeping problems can make daily life feel more stressful or cause you to be less productive.  A lack of sleep can impact on your mood, concentration, memory and general quality of life.

Sleep loss also affects growth hormone secretion that is linked to obesity and impairs the body’s ability to use insulin, which can lead to the onset of diabetes.  Under-sleeping has also been linked to depression and hypertension.   Medical sleep disorders such as obstructive sleep apnoea can contribute to health problems such as high blood pressure, diabetes and heart disease.

A study by Columbia University, found that people who slept four hours or less per night were 73% more likely to be overweight or obese.  Also, people who habitually slept for five hours per night had 15% more ghrelin, a hormone which increases feelings of hunger, than those who slept for eight hours. Those who slept for less time were also found to have 15% less leptin, a hormone which suppresses appetite. “These differences are likely to increase appetite and therefore contribute to obesity” Dr Taheri states. The subjects in the study also tended to eat more sweet and starchy foods when sleep was cut short.

As a result, it is paramount that we develop good sleep habits (often referred to as good sleep hygiene) in order to reduce our risk for more serious health complications.

How much sleep is enough?

The Sleep Health Foundation recommends adults aim for between seven to nine hours of sleep each night.  However, a new study of 1,200 people showed that the average Australian adult is achieving less than seven hours sleep a night.

How can we ensure we get enough sleep?

Many people struggle to achieve that elusive eight hours of sleep, but the good news is that there are many things that can be done to improve sleep.  The guidelines below will give you some simple tips about what you should do and should not do to improve your sleep.

• Avoid alcohol in the evening.  One glass of wine with dinner may not cause a problem, but the second or third might.  The drinks might help you fall asleep, but can wake you up later during the night.  Alcohol can also worsen sleep problems such as snoring or sleep apnoea.
• Avoid caffeine in the evening for at least 4 hours prior to bedtime.  This includes tea and coffee but also chocolate and some softdrinks.
• Aim to finish your evening meal about 2hrs before you go to bed.  It can be harder to get to sleep if you are feeling overfull.  At the same time, it is important to not be hungry, so if needed a small snack prior to bed can help.
• Exercise during the day will help promote good sleep, but not just before going to bed.  Morning or late afternoon exercise is generally helpful as your body will be physically tired.
• Turn off the technology.  Sleep experts suggest refraining from doing work, watching television, or being on the computer at least an hour before bed time. This allows your brain to start to ‘wind down’. More recently, research has also found that the blue light of the computer or tablet can reduce evening levels of the sleep-promoting hormone, melatonin.
• Ensure you have a comfortable space to sleep.  Your mattress, sheets and pillow needs to be comfortable and warm enough, without being too warm. Limit distractions in the bedroom by removing televisions, phones, computers and even clocks if needed.  If you find yourself unable to fall asleep or you wake up in the night, clock watching can worsen the issue by making you feel anxious about the sleep you are missing out on.
• Listen to an audio book.  The brain works like a tape player – with one main auditory loop that processes words. If you fill that loop with an interesting book, there’s no room for your own worrisome internal narrative. This can be especially helpful for those who have continuous thoughts running through their heads.
• Do some deep breathing.  Take a deep breath in then slowly release out – focusing on your breathing causes your mind to get distracted from your worries and focused on your breathing. Doing this for a few minutes can relax your mind and help you get a more peaceful sleep.
• Imagining. Think of a hammock – you’re up off the ground, wrapped in a cocoon of comfort, swaying gently in the open air. The sun is warm on your face and there’s a cool breeze blowing you back and forth. This visualisation helps you “see” what the reward for sleeping will be, getting you more in the mood to sleep. Visualisation has proved helpful in developing the appropriate brain wave patterns for sleep.

Wesley LifeShape Clinic Doctor, Dr Fran Bruce, has some additional tips for improving your chances of a good night’s sleep.

"In our time poor society, sleep often is way down on our list of priorities, however, good sleep hygiene is important for all members of the family.  Studies have confirmed a link between school performance and the sleep patterns of children and adolescents.  Some medical conditions can interfere with sleep patterns.  For example, mood disturbances such as depression, anxiety or stress, can often present as insomnia.  Disturbed sleep patterns may be the first symptom, and it is usually is the last symptom to improve once treatment has commenced.  If you feel your insomnia may be associated with a lowered mood or stress, I would recommend seeing your GP for an assessment.  Addressing the underlying mood disturbance may be vital in being able to achieve restored sleep patterns.  Another condition that may need assessment and treatment is obstructive sleep apnoea or OSA.  Daytime sleepiness, snoring and long periods of apnoea during sleep (stopping breathing) may suggest OSA.  A sleep study arranged by your gp may confirm the diagnosis.  Undiagnosed and untreated OSA is linked to obesity and difficulty shedding weight.  Getting the correct treatment for this condition may help people shed some weight, get a more refreshing sleep and ultimately cure the condition."

References:

Sleep Health Foundation
Wesley Lifeshape Clinic website