Are you getting enough sleep?
Ahhhhh…
if only we could all sleep as easily as Rose Petals…pictured here after a run on the beach.
Dear Dr Pene,
I have problems with my sleep all the time. I have been diagnosed with depression and wonder whether it could be related?
What do we want? A good nights sleep. When do we want it? Now. We all need a good night’s sleep to feel refreshed and able to function well during the day. But are you getting it?
Everyone has the occasional sleepless night, or trouble getting to sleep. Problems like these are common, and generally don’t interfere too much with our quality of life. However, for around 30% of adults, sleeping problems can persist, and are severe enough to interfere with work or relationships.
Over 100 different disorders of sleeping and waking have been identified, and they can be broadly grouped into four types of difficulties: Sleeping too little (insomnia), sleeping too much (hypersomnia), difficulty in sticking to a regular sleep pattern (circadian rhythm disturbance) and having unusual events during sleep, like night terrors or sleep walking (sleep-disruptive behaviours).
People with depression can have a number of different types of sleep problems. They may experience changes to their sleep patterns. These most commonly involve problems falling asleep or staying asleep. Or they might wake during the night, or early in the morning and be unable to get back to sleep.
The relationship between sleep and mood is not straightforward. Poor sleep can increase the risk of depression, and depression can lead to poor sleep. There are also a wide range of other factors, such as stress, chronic pain, physical illness, changes in hormones, medication, alcohol, caffeine, sleep disorders and poor sleeping environment etc, that are commonly associated with insomnia. We also know that lifestyle has a huge impact. It’s common that insomnia begins during periods of increased stress, such as work, family or financial problems. Often the stress will pass, but the sleep problems stay.
Sleep has an important role in regulating our bodies and keeping us alert during the day, so it’s little wonder that sleep problems bring with them a mass of side effects. Irritability, low mood, conflicts in relationships, increased anxiety, poor work performance, and problems with memory, attention and concentration are just some of the consequences that people with sleep problems may experience.
Because everyday stress is a common trigger for sleep problems, relaxation strategies have been found to be very helpful. Relaxation can help to reduce your anxiety level and may also help you to refocus your attention away from your sleep problem. The bottom line is that if a lack of sleep, too much sleep, or strange sleep behaviours are interfering with your day to day life, see a healthcare professional to discuss the treatments that are available.
The Repair Kit
· For one week keep a sleep diary. Record details like what time you go to bed, what time you wake up, how many times you wake during the night, how many times you nap etc. This can help you to identify different patterns and factors associated with your sleep problems.
· Change your sleep environment if required. Make sure your bedroom is dark, quiet, and the right temperature.
· The good news is that there are both medication and non-medication options available. ‘Sleep hygiene’ is the term used to describe good sleeping habits.
“There is a lot of evidence that one of the best anti-anxiety medications available is generosity”