Sleep...and a lack of it!

Ask the question, “Who could do with some more sleep?” and just about everybody would put their hand up. But there is a big difference between having a few late nights and chronic sleep issues.

Both Darren and I are slightly obsessed with sleep at the moment, mainly because The Munchkin is going through “a phase”. She’s gone from being a wonderful sleeper, to one who wakes up six times a night and wants you to sit it her room until she falls asleep. Needless to say, we are really hoping this phase ends soon!

Sleep is essential for us to feel physically and emotionally well. People need varying amounts of sleep depending on their age, diet, lifestyle, personality and circumstances. According to his wife, Kevin Rudd, our ex-PM was getting by on only three hours of sleep per night! On average, however, adults need 7-9 hours sleep per night, teenagers need 9.5 hours per night and newborns up to 18 hours per day.

In addition to the tiredness and frustration felt, poor sleep can make us irritable, anxious or depressed and can make it difficult to concentrate and remember things.

There may be medical reasons for sleep problems. Conditions such as pain, restless leg syndrome, worry, pregnancy, anxiety, depression, drug or alcohol use, sleep apnoea (where the walls of the throat collapse during sleep, blocking airways and disturbing sleep) and even snoring can disturb sleep. Some medications such as prednisolone (commonly used for breathing difficulties or rheumatoid conditions) or pseudoephedrine (used as a nasal decongestant and found in flu tablets) can make you more alert, interfering with sleep.

Sleeping tablets can be useful short-term, but many of them have the side effects of both tolerance and dependence. Tolerance is when you need a higher dose to get the same effect and dependence is when your body starts to rely on them and can lead to withdrawal symptoms once they are stopped. If you do need to use sleeping tablets, take the smallest dose you can, for the shortest period of time and only use them when you really need to. Don’t forget that sleeping tablets can also make you feel drowsy, confused or unsteady the next day (like a hangover effect) so do not drive if you are affected and be careful as you may be more prone to falls.

Here are some important tips to help ensure a good night’s sleep

• Is your bedroom conducive to sleep? It should be dark (have a bedside lamp), warm (not too hot or cold), comfortable (perhaps spoil yourself and invest in a good bed, pillow and sheets) and quiet.

• If you have a television in your bedroom, get rid of it! The same goes for using laptops or ipads in bed. Removing these distractions will help your brain to realise that bed is for sleeping, relaxing and sex.

• Avoid napping during the day, but especially after about 3pm.

• If you’re a smoker, quit. The nicotine in the cigarettes acts as a stimulant to your body. There are lots of new products available in pharmacies to help you quit. Have a chat with your pharmacist.

• Try and do some exercise during the day, even if it’s just going for a brisk walk. Avoid doing strenuous exercise close to bedtime though.

• Avoid going to sleep with a full tummy. Try and have dinner at least a few hours before bed, but if not, have a smaller meal to allow some time for it to digest before sleep.

• Avoid caffeine close to bedtime (or cut it out altogether if you’re having real problems). Try a non-caffeinated drink like warm milk or green tea instead.

• Develop a bedtime routine and stick with it. Meditating or having a bath may be helpful. Try and have a reasonably consistent bedtime.

• If you can’t sleep, get up and go to another room and do something else. Wait until you feel sleepy again then return to bed.

• Although we all love a sleep-in, it’s better if you wake up at the same time every day.

You should see a doctor or pharmacist if:

• Your sleep problems are caused by illness, pain or discomfort

• You wake up coughing, wheezing or unable to breathe

• You snore, especially if you wake yourself or others

• You have been taking sleeping tablets regularly for more than four weeks

• You continue to be tired during the day.

Sleep is such a large part of our lives and essential to good health and wellbeing. If you’re having sleep problems, pop into Terry White Chemists Berwick and have a chat to our pharmacists. Make sure you pick up a free Self Care Card on Sleeping Problems and we also have one on Relaxation Techniques. We stock herbal and complementary medicines which can help to aid sleep.

In conjunction with Sleep Services Australia, Terry White Chemists Berwick also offer ‘at home’ sleep apnoea diagnosis and testing. We hire out Continuous Positive Airway Pressure (CPAP) machines to allow patients to try different masks and machines which you can then purchase. We stock the Fisher & Paykel range of Icon CPAP machines as well as a full range of replacement parts and fittings.

Here’s a clip that brought a smile to my face and made me wish everyone (especially The Munchkin) slept this well! Sweet dreams.

References and further reading

• Relaxation Techniques Self Care Card, Pharmaceutical Society of Australia, published August 2009
• Sleeping Problems Self Care Card, Pharmaceutical Society of Australia, published February 2011

• SleepHealth Foundation website

• SleepServices Australia website

• Sleep Apnoea Fact Sheet, Better Health Channel, published May 2011 (accessed online 3 August 2011)

• SleepHygiene Fact Sheet, Better Health Channel, published September 2009 (accessed online 3 August 2011)