Sleep

What is it?

Getting a good night’s sleep is essential for both our physical and mental health.

Unfortunately, it’s common to have problems sleeping. Worrying about work or family problems, experiencing mental health difficulties or just getting into poor sleeping habits can all have a big impact on the way we sleep.

The coronavirus pandemic has been a worrying and unsettling time and many people have found it hard to sleep during this unsettling time.

Some common types of sleep disorders include:

• Insomnia, in which you have difficulty falling asleep or staying asleep throughout the night.

• Sleep apnea, in which you experience abnormal patterns in breathing while you are asleep. There are several types of sleep apnea.

• Restless legs syndrome (RLS), a type of sleep movement disorder. Restless legs syndrome, also called Willis-Ekbom disease, causes an uncomfortable sensation and an urge to move the legs while you try to fall asleep.

• Narcolepsy, a condition characterized by extreme sleepiness during the day and falling asleep suddenly during the day.

https://www.mayoclinic.org/diseases-conditions/sleep-disorders/symptoms-causes/syc-20354018

Why is sleep important?

We still don’t know exactly why we sleep but what we do know is that sleeping well is essential for a number of reasons:

• The body goes through some essential maintenance while we sleep including the repair and growth of tissues, muscles, bones and blood vessels.

• Poor sleep can affect the immune system and increase the risk of diabetes, heart disease and high blood pressure

• Lack of sleep can affect mental processes such as problem-solving, judgement and learning as well as the ability to focus and complete tasks

• During sleep the brain processes the day’s thoughts and experiences, forms memories and stores information

• Sleep can aid recovery and healing and is important in regulating the hormones which control appetite and hunger

• Poor sleep can affect your mood and increase stress which can affect relationships and may sometimes lead to problems like depression and anxiety

Side effects of a chronic lack of sleep

While we all know how a poor night’s sleep can leave us feeling tired, dizzy and sluggish – a chronic lack of sleep can have a range of possible effects, such as:

• Poor concentration and difficulty focusing

• Low energy and problems staying alert

• Reduced creativity and ability to make decisions and solve problems

• Difficulty completing tasks and increased mistakes

• Low mood – feeling more anxious, irritable and less able to cope with stress

• Poor memory and difficulty recalling information

• Problems taking in and learning new information and processes

• Eating more sugary foods and weight gain

• More infections and colds

• Reduced reaction times – affecting ability to drive safely and increasing the risk of accidents

Apps

Sleep station - https://www.sleepstation.org.uk/

Online sleep treatment. Available through GP referral. 

Pzizz - https://pzizz.com/

Helps you quickly calm your mind, fall asleep fast, stay asleep, and wake up refreshed.

Insight Timer - https://insighttimer.com/en-gb

The #1 free app for sleep, anxiety and stress with more than 100k guided meditations led by the best teachers from Great Britain and the world.

Calm - https://www.calm.com/

Aims to improve sleep quality, reduce stress or anxiety and improve focus. 

Headspace - https://www.headspace.com/

Helps to create an environment where good quality sleep is possible. 

Resources

Mental Health Foundation - how to sleep better - https://www.mentalhealth.org.uk/publications/how-sleep-better

NHS - how to get to sleep - https://www.nhs.uk/live-well/sleep-and-tiredness/how-to-get-to-sleep/

CCI - Information sheets and worksheets about sleep - https://www.cci.health.wa.gov.au/Resources/Looking-After-Yourself/Sleep