Not all of us get enough sleep in quality or quantity. In recent years the scientific study of sleep has unlocked the mystery and wonder of an activity we have usually considered as an interruption to getting things done.
Now we know sleep is a vital part of doing things well.
You’ve got rhythm
It may be completely contrary to how you look on the dance floor but we all have something called circadian rhythm. This is our internal body clock that responds to many markers during a 24 hour period and moves us through times of wakefulness, sleepiness and waking again. This is affected by daylight and darkness as well as chemical and hormonal ‘messengers’ that tell us when we need to sleep. For those of you who work as chaplains in ‘on call’ roles you would be aware that being called out during the night has its own challenges physically. Your body clock is telling you it is time to sleep but you are telling it to keep quiet.
You’ve got sweet dreams
Your brain stays active while you are sleeping, moving your body through various stages of sleep. Each stage of sleep has a distinctive pattern of brainwaves.
- There are 2 types of sleep. REM (Rapid eye movement) sleep and non- REM sleep. Non REM sleep has 4 stages. Throughout the night we move through these stages of sleep and into REM sleep and then the pattern is repeated up to 5 times.
- Most healthy adults need 7-8 hours of sleep to get the adequate amount of deep sleep and REM sleep.
- Deep sleep is the type of sleep that is considered to be restorative; it helps you to feel well rested and energetic for the day.
- REM sleep is sometimes called ‘dream sleep’. This type of sleep is involved in developing creative pathways, processing emotions and retaining memories.
- Reaction times are faster when a person is well rested. In studies people that drive after being awake for more than 17 hours started to exhibit reaction times equivalent to a person with a blood alcohol level of .05.
- Irritability and general lack of emotional stability were the first observed changes for those sleep deprived.
- There is growing evidence that sleep helps to regulate appetite, blood sugars and weight.
- This website http://www.co.uk/science/humanbody/sleep/ gives you some interactive tests to check if the amount of sleep you get is really keeping you at your best.
You’ve got troubles
Top trouble: sleep apnoea
This affects up to one in four men aged over 30. That’s over 800 Catholic clergy here in Australia.
The main symptoms of sleep apnoea are:
- Snoring with obvious breaks in breathing (Of course snorers can’t hear themselves).
- Waking in the morning feeling tired
- Difficulty maintaining concentration during the day
- Poor memory
- Excessive daytime sleepiness
Sleep apnoea is diagnosed in a specialised sleep clinic and the severity is measured. It is considered normal to have up to 5 interruptions a night. Mild/moderate sleep apnoea is measured at 15-30 interruptions an hour. Severe Obstructive Sleep Apnoea (OSA) is over 30 interruptions an hour.
Treatment for mild Obstructive Sleep Apnoea (OSA):
- Weight reduction
- Reducing alcohol intake
- Reducing nasal stuffiness, with nasal sprays or occasionally nasal surgery
- Stopping or reducing sleeping or sedating tablets
- Improving lung function (increasing asthma treatment, ceasing smoking)
Treatment for moderate to severe OSA
- A nasal “CPAP” mask and pump (Continuous Positive Airway Pressure = CPAP)
- Nose or throat surgery
- Other treatments – mouth guards, anti- snoring pillows etc
Snoring does not mean you have OSA but almost 100% of people with OSA are snorers.
Other sleep disorders
- Insomnia: Difficulty falling or staying asleep.
- Restless leg syndrome: When people are trying to fall asleep they have tingling or crawling feelings in their legs or arms that are relieved by moving or massaging.
- Narcolepsy: Excessive and overwhelming sleepiness during the day. People with narcolepsy tend to fall asleep very suddenly and with little warning at times.
Tips for a good night’s sleep
- Go to bed and wake up at the same time most days
- Avoid exercising too late in the day or having a large meal just before bedtime
- Caffeine and nicotine are stimulants so avoid them in the evening
- Create a comfortable and relaxed sleep environment; no tv or computer in your bedroom
- Have at least 30 minutes exposure to sunlight/daylight. This helps to regulate your body clock
- Don’t lie in bed awake for more than 20 minutes. Get up, do something relaxing, and then try again
- If you have persistent sleep problems you should talk to your GP.
“ A good laugh and a long sleep are the best cures in the doctor’s book.” Irish Proverb
Cheryle Davies
Clergy Healthcare Coordinator
Catholic Archdiocese of Brisbane /
St Vincent’s Hospital
