Sleep Services

Sleep Problems

How much sleep do I need?

It is generally agreed that adults need between 7-8 hours sleep a night although some people will naturally need more than 10 hours and others less than 5. It is agreed that quality is generally more important than quantity.

The pattern and quantity of sleep changes throughout our life cycle. As babies and small children we need more sleep – up to 17 hours a day but in our later years(50+) the amount reduces to around 6 hours. Elderly people may find they require short naps during the day.

Sleep has cycles of light and deep sleep each night. At approximately 90 minute intervals we pass into REM sleep – this is when we dream. Both deep sleep and REM sleep are important to our health and wellbeing.

When is lack of sleep a problem?

During periods of stress people often find it difficult to sleep but as long as this is not of long duration it does not cause lasting damage. However if the problem continues this can lead to more worrying symptoms of lack of concentration, depression, irritability and general fatigue. People suffering from sleep deprivation should not operate machinery or drive as they are more likely to make mistakes or doze off at the wheel. Lack of sleep may increase vulnerability to high blood pressure, obesity and diabetes.

What causes a sleep problem?

Illness and anxiety can lead to sleep problems. Changes in environment can also have an effect due to noise or temperature or simply lack of comfort.  There are a number of more serious illnesses that can cause sleep problems such as an under active thyroid and post-viral fatigue syndrome.
Some prescription drugs, such as slimming tablets can affect sleep so if your sleep problem coincided with a course of medical therapy it would be wise to ask your GP or pharmacist for advice. So called recreational drugs such as Ecstasy, Cocaine and Amphetamines will also lead to sleep problems.

Can medication help?

Sleeping tablets can help as a short term solution (1-2 weeks) but they generally become less effective after time, so you require more and they can become addictive. In some cases, antidepressant tablets may be helpful.

What should I avoid?

Eating late at night, alcohol, nicotine and caffeine all affect sleep quality. Alcohol is known to be a sedative but during the night it also makes you more prone to waking and then suffering insomnia. More than five cups of coffee or caffeine drinks a day or drinking them after 5pm can also make it difficult to get to sleep and stay asleep. Eating a heavy meal late at night can make sleeping difficult and cause acid reflux.

Does getting older affect sleep quality?

Older people tend to sleep less and lack of exercise or activity during the day can make sleeping difficult.   Also isolation, loneliness and depression can contribute to the problem.

What about other sleep problems?

Nightmares / Night Terrors / Sleep Walking

Nightmares/ night terrors are often due to stress anxiety and/or depression. Nightmares can also be triggered through the shock of a traumatic event. Night terrors can accompany sleepwalking, or the dreamer may scream and seem terrified. In adults these accompany a period of great stress though they are also common in young children who generally grow out of them

Sleep paralysis / Hallucinations

During the dreaming (REM) phase of sleep, limb muscles are limp and paralysed. If something suddenly disturbs you during this phase of sleep, your mind may wake up before your body does, so you become aware of your inability to move and this can be frightening. Sometimes people have hallucinations upon falling asleep or waking. Again these can cause distress.

Narcolepsy (Daytime sleepiness)

The symptoms of narcolepsy are feeling intensely sleepy during the day; this may result in actually falling asleep which can be accompanied with sleep paralysis and hallucinations. Some people lose control of their muscles resulting in collapse.

Obstructive Sleep Apnoea (Interrupted Sleep)

People who suffer from sleep apnoea snore loudly and stop breathing for short periods during the night. This commonly happens several times during the night which causes the sufferer to wake briefly and results in tiredness the next day. It is more common in older people, the overweight, smokers and people who drink a large amount of alcohol.

Sleep apnoea can be diagnosed via a hospital sleep study which involves monitoring brain waves, heart rate, muscle movement, chest and abdomen movement and mouth and nasal airflow.   We can also offer home sleep studies, although these do not gather such extensive data.