Sleep Deprivation

Hot muggy nights are the enemy of restful sleep – and the effects are easy to recognise; you wake after a night of tossing and turning feeling sluggish, discombobulated and slightly hungover. Imagine now if you were one of the third of Kiwis who are chronically sleep deprived.

A new survey conducted by Sovereign has uncovered some disturbing statistics, which affect the health and wellbeing of more than a million of us.

• 35 – 49 year olds are the most sleep deprived (some 42%)

• Women suffer from poorer quality and quantity of sleep than men (38% vs 32%)

• Stress, emotions and electronics were teh key sleep disruptors

Dr John Mayhew, Sovereign Chief Medical Officer, says the value and health benefits associated with a good night’s sleep shouldn’t be underestimated.

“Sleep is critical to our health and overall wellbeing, impacting key areas of life, such as maintaining a healthy weight and a resilient immune function,” he says.

“The reality is poor sleep patterns can have a negative flow on effect, if you’re tired you’re less likely to prioritise exercise and healthy eating. If you sleep well you’ll feel both mentally and physically energised and alert and more likely to make better decisions about your health, including fitness and diet.”

Dr Alex Bartle, sleep doctor and director of the Sleep Well Clinic, says there are a number of common reasons people may not be getting enough sleep.

“It might be that, in the short-term, you simply have a lot on. Stress is a well-recognised factor linked to a disrupted night’s sleep. It’s also important to understand how your daily lifestyle may be impacting your melatonin levels and sleep. Melatonin is produced by your brain and signals to your body that it’s time to sleep. Exposure to bright light can supress melatonin while darkness promotes it.

“Developing a sleep routine is important. Try to go to bed and get up around the same time every day, even in the weekends. I also recommend turning your bedroom into a sleep-only haven; simply removing the TV and all electronic devices from the place where you sleep can work wonders,” he says.

Small lifestyle changes can vastly improve the quality and quantity of the sleep you are getting. These include:

• Reducing alcohol consumption and the amount of food you eat before going to bed
• Increasing daytime exercise giving the core body temperature time to drop before bedtime
• Making the most of the morning sunlight to suppress melatonin. By suppressing melatonin in the morning it allows it to surge at night, signalling the body to prepare for sleep
• Limit ‘snooze’ time in morning – set your alarm five minutes before you need to get up, rather thanhalf an hour and make the most of the extra sleep
• Try relaxation strategies like meditation, abdominal breathing and yoga to reduce anxiety and stress levels
• Write down emotional concerns or worries on a piece of paper at least one hour before bed and then throw it away
• Avoid electronic equipment including iPads, computers, phones and game consoles before bed – the blue backlight suppresses melatonin
• Keep phones and clocks out of sight and out of reach, reducing the urge to check them throughout the night