Your Sleep Mattress More than You Think
We spend about a third of our lives asleep, an essential process without which we cannot function effectively.
Sleep is as vital as eating, drinking, and breathing, supporting both mental and physical health.
It helps repair our bodies and restore our brains.
During sleep, we process information, consolidate memories, and undergo various maintenance functions necessary for daytime performance. Sleep is critical not only for individual health but also for public health. It's important to get the right amount and quality of sleep. There's no universal sleep requirement—some people need more than others. Sleepiness influences how much sleep we need, while our sleep patterns depend on regularity and timing.
Establishing a consistent sleep routine makes it easier to sleep well.
Sleep is a more complex process than many realize, and much of it remains a mystery. Good quality sleep depends on spending time in all stages, especially deep sleep, which helps us feel refreshed.
Chronic poor sleep leads to immediate problems like fatigue, poor concentration, memory lapses, and irritability. Up to a third of the population may experience insomnia, affecting mood, energy, relationships, and daily functioning.
Poor sleep increases the risk of health problems, and poor health can worsen sleep. Mental health issues like anxiety and depression are often linked to sleep disturbances. Treating both the sleep and mental health issues together tends to be most effective.
Understanding sleep is crucial for improving sleep quality. Sleepio, co-founded by Professor Colin Espie of the University of Glasgow Sleep Centre, raises awareness about sleep. A national survey conducted by Sleepio highlights new insights into sleep habits.
Improving sleep quality benefits everyone.
Small lifestyle changes can help most people sleep better, while those with insomnia may need specialist treatment. Although sleep medications can help, they may have side effects and aren’t recommended long-term. Psychological approaches are often more effective for long-term insomnia, encouraging healthy sleep patterns and reducing anxiety around sleep.
Cognitive Behavioural Therapy (CBT) is one of the most successful therapies, even for long-term insomnia. While a full course with a sleep specialist can be costly, CBT principles can be helpful for anyone experiencing a sleepless night.
Key points:
- Poor sleep increases the risk of mental health issues, just as a healthy diet and exercise can improve mental health.
- There’s no one-size-fits-all answer to how much sleep a person needs; it varies by individual. What’s important is ensuring that people get the right amount of sleep for their needs.
- The impact of poor sleep should be addressed in healthcare, education, and society.
Recommendations:
- National and local public health campaigns should emphasize the importance of sleep for both mental and physical health, providing accessible resources for improving sleep.
- The Royal College of GPs should offer up-to-date, evidence-based training on sleep’s role in health, including tools to recognize sleep problems in primary care.
- The Public Health Outcomes Framework should include an outcome for reducing sleep problems across the population. National mental health indicators should include improving sleep for those with significant sleep disorders.
- NICE should develop guidelines for managing insomnia with non-pharmacological treatments, complementing existing medication-based guidance.
- People with sleep problems should be included in the Improving Access to Psychological Therapies (IAPT) program, with staff trained in sleep issues.
- Further research should explore the effectiveness of low-cost, non-intrusive CBT-based interventions, such as self-help books and online courses, for sleep problems.