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Sleep

ted talk thumbnail — Why do we sleep? TED Talk by Russell Foster, Circadian neuroscientist

Why is sleep important?

Getting a good nights sleep allows our bodies and minds to rest, repair and re-energise. Lack of sleep can cause poor concentration, low mood, irritability, and a weakened immune system.

Adults who get 7-8 hours sleep a day have lower mortality rates, and tend to be healthier, than those who have more or less of this amount. You may also have trouble maintaining a healthy weight. Those who have fewer than 4 hours or more than 8 hours a day are more likely to suffer from high blood pressure, depression, diabetes, dementia and heart disease

Insomnia

Insomnia is a condition where you are regularly unable to fall asleep or remain asleep for a long enough period of time, which can result in a negative impact on mood, energy levels, concentration, relationships, ability to stay awake throughout the day and ability to complete simple daily tasks.

Solution: CBT is the best proven treatment for persistent insomnia. Regular daytime or early evening exercise can also be a great way to combat insomnia as it helps to reduce anxiety and stress, as can practices such as mindfulness. Using sleep medication (or hypnotics), such as sleeping pills, is common. However, they should generally only be used for a few nights as you can become reliant on them long-term. It is best to seek advice from your GP if your insomnia persists.

Sleep walking

Night terrors

Night terrors: occurs during deep sleep. It is often an extreme and frightening experience. Night terrors make your heart beat faster and might cause you to sweat or scream.

Solution: in some cases, night terrors can be linked to a traumatic experience. If this is the case, and your night terrors are affecting your everyday life or ability to sleep, your GP might be able to refer you for therapy to help you deal with the underlying trauma.

Snoring

Snoring is a breathing problem, rather than a sleep problem, and happens when a blockage in the airway causes the organs that help us to breathe to vibrate. It is usually more of a problem for anyone who shares a room with a snorer, rather than for the snorer themselves.

Solution: nasal strips can help by widening the nasal passage and improving the airflow when breathing. It is also better to sleep on your side, as sleeping on your back can cause your tongue to fall backwards and partly block your airflow. Drinking less alcohol, exercising more regularly and taking steps to lose weight (if you are overweight) can also reduce your snoring.

Sleep apnoea

Sleep apnoea causes shallow breathing or pauses in breathing that may last up to 30 seconds at a time. In most cases, you will begin to breathe normally again. People with sleep apnoea can wake up frequently throughout the night feeling sweaty with a dry mouth and a headache.

Solution: it is more important to treat sleep apnoea to prevent the brain being deprived of oxygen. A continuous positive airway pressure (CPAP) device can help by easing your airflow. Your GP will be able to refer you for an assessment called a sleep study.