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Sleep, fatigue & insomnia
Not getting a good
night’s sleep can leave you feeling exhausted, irritable and accident-prone,
but don’t worry, you are not alone. A recent study estimated that 9% of
Australians, that’s 1.5 million people, currently suffer from some type of
sleep disorder. Each year the economic impact of this is an estimated $5.1
billion in lost productivity, accidents and absenteeism. Did you know that
driving after being awake for 24 hours, means you are seven times more likely
to have an accident?
Insomnia is a very
common sleep disorder, which is the inability to fall asleep or to stay asleep.
It affects anywhere between 13-33% of us, with women being twice as likely to
suffer from it compared to men. Middle-aged women, in particular may find that
their menopause brings years of broken sleep.
What causes insomnia ?
There are numerous
causes for insomnia: a new baby, shift work, anxiety, chronic pain, caffeine,
eating late, sleep apnoea, snoring, menopause, or simply not being able to
switch your mind off.
While many cases of
acute insomnia are due to a particular event, and are temporary, chronic
insomnia can be ongoing and have a huge impact on your health and wellbeing.
Long term sleep deficiency has been linked to a higher risk of depression,
cardiovascular disease, Alzheimer’s disease, obesity, type 2 diabetes, high
blood pressure and reduced immunity.
Jean Hailes psychologist
Dr Mandy Deeks says, “When you don’t get enough sleep you are more likely to be
grumpy, anger easily, find it hard to think clearly and then you can start
making mistakes. This can start a negative cycle as you lie awake stressed and
anxious about what you said or did during the day because you were short-tempered
and you were still tired from lack of sleep the night before.”
Sometimes it is
difficult to know what comes first, insomnia or depression, says Dr Deeks. “One
of the symptoms of depression is insomnia, and one of the side effects of
chronic insomnia is depression and anxiety. If this is happening for you,
please see your doctor to talk about your symptoms.”
Beating insomnia
If you are suffering
from insomnia, don’t despair, there are numerous ways to try and resolve the
condition. Keeping a sleep diary for a week will help you work out how often
you are waking. Take this information to your doctor so you can discuss a plan
of action together.
Create a new routine: Eat at least two hours before bedtime, don’t drink
caffeine after lunchtime, reduce your alcohol intake, get regular exercise but
not in the four hours before bed, switch off your computer or smartphone, and
keep the bedroom lights dim.
Going to bed and getting
up at the same time each day will help reset your body clock. If you are lying
in bed unable to sleep, get up, keep the lights dim and do something relaxing.
Mindfulness: This
meditative practice is being used worldwide to help people deal with anxiety
and to relax. It teaches you to be present in the moment without allowing
negative thoughts to stress you out.
Simply focus on your breathing, acknowledge thoughts as they appear but
don’t dwell on them. Visit the Jean Hailes website to listen to a podcast on mindfulness.
Counselling: If
your insomnia is due to anxiety or depression, a counsellor can help you talk
through the issues behind your feelings.
Medications: Acute
or short-term insomnia can often be remedied with a short course of sleep
medication, but these are highly addictive and can only be used for a few
weeks.
Published with the permission of Jean Hailes
for Women's Health
jeanhailes.org.au
1800 JEAN HAILES (532 642)
jeanhailes.org.au
1800 JEAN HAILES (532 642)
