Sleep perchance to dream....
Get the notepad out, listen to some great tips & advice from Breege Leddy on how to get the best nights sleep. Sleep as research tells us and good quality sleep is essential to protect the health of our brains.
Top Tips & Info from Breege Leddy.
Sleep is a very organized process involving different sleep stages (N1, N2, N3 and REM). We cycle through light sleep, deep sleep and dream sleep throughout the night. The normal sleeper will have several cycles a night, having the majority of deep sleep in the first third of the night and dream sleep getting longer as the night progresses.
The normal latency to sleep is approx. 20 minutes. It is normal to have brief awakenings during the night, particularly, toward the end of the sleep period. Nobody sleeps 100% of the time in bed! But you should be aiming to be asleep for approx. 80-90% of the time in bed.
The sleep wake cycle is controlled by 2 processes:
Homeostatic drive – pressure to sleep increases the longer we are awake.
Circadian rhythm (body clock) – a self-sustaining system that regulates a 24-hour rhythm.
Adequate sleep duration occurs when the circadian and homeostatic system are fully synchronized. Our sleep needs change as we progress through life. Most adults need between 6 and 10 hours sleep per night. The amount of sleep you need is the number of hours you sleep on a regular basis in order to wake up feeling relatively refreshed and alert through the day.
The body needs sleep for:
Physical repair
Mental cognition
Emotional regulation & good mental health.
There are over 80 sleep disorders so if you have a problem with sleep it is vital to get a proper diagnosis as a lot of sleep disorders can mimic each other. Speaking to your GP is crucial to start you on the road to treatment.
There are some behaviours that you should be aware of in order to ensure optimum conditions for sleep. This area is known as sleep hygiene (e.g. limit caffeine, shut down smart devices, don’t eat a big meal before bed etc). These are readily available, but it is important to remember that sleep hygiene alone will not treat a sleep problem. A lot of people who have a problem with sleep have extremely good sleep hygiene and this just adds to the frustration.
Consistency is key: the body thrives on routine, ensure you have a daytime routine e.g. strict mealtimes, work time, leisure time, wind down time prior to bed. Remember it’s a 24-hour cycle and a 7 day week!
Exercise has been proven to be hugely beneficial for sleep. Studies have shown that exercise earlier in the morning (and outside if possible) can help to regulate the body clock.
Relaxation prior to bed is essential at bringing down the stress hormone, Cortisol. People with insomnia have higher levels of cortisol late at night and this can lead to problems getting to sleep and hypervigilance during sleep.
Light plays a major role in the sleep wake scheduled, bright light in the morning and dim light in the evening helps to give the body a sense of time and keeps the body clock in sync.
Insomnia is the most common sleep disorder affecting approx. 15% of the population.
People more at risk of insomnia include females, the unemployed or retired, post-menopausal women, worriers /over thinkers, and individuals who suffers from a mental health disorder.
Insomnia can include:
Difficulties getting to sleep
Difficulties staying asleep
Getting unrefreshed sleep
Early morning awakenings
There are also daytime consequences along with the night-time problems (e.g. poor concentration, low mood, feeling irritable, headaches, or thinking a lot about sleep).
The gold standard treatment for insomnia is Cognitive Behavioural Therapy for Insomnia (CBT-I). It has a success rate of over 80%.
Long term use of sleeping medication is no longer advisable but it plays a vital short-term role.
OTC sleep aids are not to be recommended for long term use. If you are on medication there can be an interaction, so it is extremely important to seek medical advice before taking them.
Sleep disorders are a complex area of medicine, so it is important to seek the proper medical advice prior to any treatment.
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