SPA News Autumn 2012 - Shell UK

DEEP SLEEP DEEEP SLEEEP DEEEEP SLEEEEP …
It’s not unusual to have trouble sleeping as
we get older because sleeping patterns
naturally change. This means that many of
us struggle to get to sleep or stay asleep.
This takes its toll because, contrary to
common belief, we still need the same
amount of sleep as we did when we were
younger, according to the London Sleep
Centre. They advise: “If you tend to wake
up in the night or very early in the
morning, light exposure will cause a shift
in your body clock, so you'll need to make
some changes to your routine in order to
break the cycle and get a good night’s
sleep. In particular, try to keep regular
habits and routines. Keep regular
bedtimes, avoid ‘lying in’ and, if you
enjoy a daytime nap, schedule this for
roughly the same time each day.”
Most of us have trouble sleeping from time
to time, especially if we're feeling stressed
or anxious. Professor Kevin Morgan,
Director of the Clinical Sleep Research Unit
at Loughborough University, says: “If you
wake up feeling reasonably refreshed,
generally function properly during the day
and feel sleepy around bedtime, then you're
probably getting enough sleep.”
However, if you frequently feel tired
throughout the day, lack of sleep could
be a problem. The main symptoms of
insomnia are:
• Difficulty falling asleep
• Waking up in the night
• Waking up early in the morning
• Feeling tired, irritable and having
trouble concentrating during the day
Insomnia is more common in women than
men, and also tends to increase with age.
It can also be triggered by a stressful event,
health problems and medication, including
beta-blockers and HRT. While the occasional
bad night’s sleep is unlikely to affect you
too much, insomnia can have a huge impact
on your daily life.
“You know that insomnia has become a
problem when your day is affected,”
explains Professor Williams. “Lack of sleep
is associated with poor performance at
work and it can affect your mood, causing
problems within your relationships. Poor
sleep can also affect your appetite, making
you more likely to crave unhealthy foods
and gain weight.”
Studies show that people with insomnia are
more likely to suffer from anxiety and
depression, heart failure and diabetes.
Sleep deprivation can also lead to accidents
and injuries and can affect memory,
because sleep cycles give your brain a
chance to consolidate memories.
Sleeping tips
Experts suggest getting into good habits,
such as:
• Going to bed and getting up at the
same time every day
• Establishing a bedtime routine
• Making sure that your bed and bedding
are comfortable
• Avoiding caffeine, nicotine and alcohol
in the evening
• Not eating a heavy meal late at night
• Avoiding exercise in the evening
• Cutting out daytime naps
• Keeping your bedroom cool and dark
• Do not have TV and computers in the
bedroom
If you tend to wake up in the night and
struggle to get back to sleep, get up and
HEALTH
go into another room. Avoid doing
anything too involved, such as work or
housework, and resist the temptation to
turn on the television.
Instead, try reading, listening to the radio
or having a warm bath. Try going back to
bed 20-30 minutes later and, if you still
have chronic difficulties in getting to sleep
or staying asleep – which lead to daytime
fatigue – do the same thing again.
Where to get help
If you’ve only recently started having trouble
sleeping, there’s no harm in asking your
pharmacist for advice. “Over-the-counter
remedies can be useful, provided they aren’t
used on a regular basis,” says Professor
Williams. But if your sleeping problems last
for more than a month and none of the
self-help measures seem to help, it’s a good
idea to see your GP.
This advice was sourced from Age UK and
the London Sleep Centre.
APOLOgiES
The ‘Preparing for an Operation’
article in the summer issue wrongly
attributed the author as Margaret
Waddell. It was, in fact, Julie
Thompson, HMCA Medical Insurance,
who provided the useful information.
SPA NEWS | 21