HAVING trouble making it to the "land of nod" every night is a problem for many adults; and the problem gets worse with age.
In fact, lack of sleep is as problematic as obesity and smoking.
Recent research by the Sleep Health Foundation showed a third of people surveyed were making mistakes at work because they were tired, while 30 per cent admitted to falling asleep at the wheel.
The study showed between 33 and 45 per cent of adults sleep poorly or not long enough most nights, leaving them fatigued and irritable.
The risk of sleep disorders increases as we age - medical conditions that arise with ageing can disrupt sleep.
According to the study's lead researcher Robert Adams of University of Adelaide, women are more likely than men to have trouble falling asleep, as well as waking too early and feeling unrefreshed - even when they got as many hours of sleep as men.
Professor Adams said sleep deprivation can have serious physical health side effects, including a greater risk of hypertension and diabetes, while clinical conditions such as sleep apnoea have been associated with an increased risk of mortality.
According to the experts, adults should get between seven and nine hours of sleep a night.
So what can we do to make sure we get enough good-quality shut-eye?
This is something Sydney-based sleep coach Cheryl Fingleson is asked a lot.
"I have so many clients asking 'how do I get...myself to get to sleep without tossing, turning and getting overtired?'
"We can never underestimate the power of a good routine, establishing set activities every night before bedtime.
"Each of these activities will act as a trigger for a sleep hormone called melatonin to be released in the body.
"Melatonin allows us to relax and unwind and drift off to sleep. If one becomes overtired, a hormone called cortisol is released, which acts as adrenaline that will wire us up making it difficult to unwind and fall asleep."
Ms Fingleson said it is normal to take about 20 minutes to fall asleep at night. But if you're still finding it difficult to nod off, here are some simple tips for establishing a good sleep routine.
- It is advisable to sleep in a quiet and peaceful environment, as our brain focuses on the noise around. It is good to have a room that is clutter free, clean and tidy.
- Establish a regular bedtime and rising time routine. This will train your brain and body into a pattern.
- Don't eat a heavy meal before bedtime. It is best not to overindulge in alcohol or coffee before bedtime. A warm glass of milk or camomile tea is very relaxing.
- Wind down with a warm relaxing bath or shower.
- Stop using computers, iPads, telephones or screens about half an hour before bedtime. The blue light will promote wakefulness. Best to leave all electronics out of the room.
- Reading a book before bed is a good way to relax. Dim lights and make the room dark when you go to sleep. The darkness promotes uninterrupted sleep.
- Yoga is a good way to relax before bed and try adding a few drops of lavender oil on your pillow.
- It is much easier sleeping in a cooler temperature, so get rid of the heavy blankets and open the window for some fresh air.
Sleep and older people
- Four in ten older people suffer from insomnia, according to the Sleep Health Foundation. In fact, sleeping patterns often differ for older people, who may also take a nap during the day and take longer to get to sleep at night.
- Research shows most people over 80 nap for more than one hour a day.
- As we get older, we also tend to wake up more at night and spend less time in deep, refreshing sleep. This is partly because as we age we produce less melatonin. Other factors that may interfere with sleep include hot flushes in postmenopausal women, the need to go to the toilet during the night and other medical problems that make it difficult to stay in one position for the whole night.
- Some diseases that make it harder to sleep include arthritis, osteoporosis, Parkinson's disease, incontinence, indigestion, heart disease and lung diseases such as asthma or COPD. The drugs used to treat these conditions may also interfere with sleep.
- Some sleep disorders are more common in older people, including sleep apnoea and periodic limb movement disorder.
- Anxiety and depression can also interfere with getting off to sleep and also cause wakefulness during the night. Dementia or Alzheimer's disease can make sleep worse.
If you are experiencing sleep problems, contact your health practitioner or GP - www.sleephealthfoundation.org.au
