With Dr Niraj Singh
We live in a sleep deprived world. This has been due to a multitude of factors.
Whether it is a cultural message that sleep leads to less productivity or even environmental factors such as artificial lighting or increased use of devices emitting blue light, our quantity and quality of sleep has reduced.
Sleep and mental health are strongly linked. People with mental health conditions often have difficulty sleeping and people who don’t get enough sleep are more likely to develop mental health problems.
The most common sleep problem people are aware of is insomnia, where one has problems either falling asleep and/ or staying asleep. Some people struggle with specific sleep disorders such as night terrors or obstructive sleep apnoea.
Poor sleep (quality as well as quantity) can affect the ability to regulate emotions, reduce concentration and focus. It can increase irritability. We’ve all been there. Problems arise when this becomes continuous. Prolonged sleep deprivation can lead to depression and anxiety. Depression, anxiety and post- traumatic stress can all affect sleep patterns. And it’s not just mental illness that can worsen. Poor sleep can increase the risk for developing diabetes, cardiovascular disease, cancer and Alzheimer’s dementia.
Good sleep helps with problem solving. It helps clear toxins that have accumulated. It also helps consolidate memories as well as help boost the immune system and gut microbiome.
Tips for improving sleep
Establish a regular sleep routine and stick to this as much as possible through the week and on the weekends.
Make sure the bedroom is dark, quiet and cool. Use black out blinds. Remember that a bed should only be used for sleep and making love. Change the mattress at least every eight years.
Plenty of us use devices when in bed. Avoid them at least two hours before going to bed. That includes, smartphones, TV and tablets etc. Ensure that all devices use even with blue light filters should be avoided.
Avoid caffeinated drinks at least eight hours before bed.
Get regular exercise and any intense exercise should be at least four hours before bed.
With lives more sedentary and indoors, particularly in the winter, people are less exposed to daylight. However it’s important to get at least 20 minutes of daylight- this helps the brain with the day-night cycle. Whether you go out for a walk or just sit in the garden this is really important. It’s important that the naked eye is exposed and not wearing sunglasses during these 20 minutes.
Explore the use of bright light therapy during the winter months. Infra red lamps can also be helpful.
Alcohol can interfere with the sleep pattern. It may help with falling asleep but interferes with staying asleep. It should be avoided at least four hours before bed.
Avoid excessive sugar before bed.
Look into circadian lighting at home. Artificial lighting in homes can lead to sleep disruption, as it tells the master clock in our bodies that it’s still daytime. Circadian lighting helps
us to follow the natural sleep/wake cycle. Even reducing the artificial lighting at night will help production of melatonin, the sleep hormone.
Many sleeping tablets should not be taken for prolonged periods of time and in the long run can worsen insomnia.
If you continue to have sleep problems contact your doctor. Remember that good sleep is equated with good mental and physical health. Stay healthy.
