Sleeping well

It’s been a long day, your muscles are aching, your eyes are struggling to stay open, you get into bed and then… you are wide awake. How often does this happen to you? While sleep is something we all need to rest, grow, remember and importantly, feel fresh in the morning, it does not always come easily. And with lack of sleep comes irritability, poor concentration and memory, headaches, fatigue, anxiety and changes in behaviour. Excessive tiredness has also been linked to many accidents, in the car, at work or in the home.  So if sleep is not happening for you then it might be time to do something about it.

How much sleep is enough?

Sleep needs vary from person to person, but generally, adults need between six and eight hours of sleep to feel rested. Ageing does alter the sleep cycle, however it is not a cause of poor sleep. Instead, it might mean that over time the amount of sleep required and type of sleep experienced have changed. In addition, the normal awakenings in the night might become more frequent.  

What affects your sleep patterns?

There are a range of different reasons why we might have trouble sleeping. For some people it might be related to an increase in stress, for others their excessive intake of caffeine and nicotine might be causing the problem. And for some people, such as those who do shift work, their lifestyle might not be conducive to good sleeping patterns. And then there is snoring, sleep apnoea and insomnia. The list seems to be endless and we have not considered other health issues and their impact on sleep. For example, depression and anxiety, and some medications can affect sleep. Whatever the cause, there are things you can do to achieve a more rested sleep routine.

Getting a good night's sleep

One of the most effective ways to achieve a restful sleep is to create a bedtime routine. Go to bed and get up at about the same time each day, do restful activities before bed, create a warm and restful environment, and avoid caffeine or nicotine for several hours before going to bed. While napping is something many of us enjoy, this will affect your night sleep so it is better to stay awake and just go to bed a little earlier. It is also important that if you go to bed and are still awake after 30 minutes, get up and do something relaxing and try again later.

If, however, it is a health problem affecting your sleep be sure to get the right treatment for that issue. Once your health is better managed you might find that your sleep patterns improve. The other complication can be medication. Some medications affect sleep so it is important to talk to your doctor about how you are sleeping so that you get the medication that minimises any disruption to sleep. And if your sleep is troubled because of snoring, sleep apnoea or another sleep disorder, seek help from your doctor. There are many different ways to approach sleep problems and your doctor can help you to work out what works best for you.

Many people don’t bother talking to their doctor about sleep, but sleep is important to your general health and well-being. Getting help when you are having trouble sleeping, waking too much or too early, or not feeling rested after you have slept is an important part of looking after yourself. 

A specialist talks about sleep problems

Doctor Grant Blashki, a GP and mental health researcher, talks about managing sleep problems.

Sleep problems

How to manage sleep problems

Want to know more?

To help you find out more about how to get a better night’s sleep we have put together some relevant sleep links and resources.

This article is based on information sourced from Sleep Disorders Australia and beyondblue: the national depression initiative