Sleep problems

Common causes of sleep disturbances include stress, anxiety, or health conditions like: 

• Restless legs syndrome (RLS) 
• Allergies 
• Asthma 
• COPD 
• Digestive issues 

Physical discomfort, racing thoughts, or other medical problems can make it difficult to fall or stay asleep. 

Sleep issues generally fall into four categories: 

1. Difficulty falling asleep 
2. Trouble staying asleep 
3. Waking up too early 
4. Sleep disorders such as sleep apnoea and narcolepsy 

Indicators of poor sleep quality include: 

• Waking up feeling tired or stiff 
• Falling asleep during sedentary activities 
• Persistent daytime fatigue 
• Frequent irritability or mood swings 
• Memory and concentration issues 

Improving sleep hygiene and lifestyle can significantly enhance sleep quality: 

Sleep hygiene: 

• Keep the bedroom dark, cool (17-21°C), and quiet. 
• Use white noise to mask disturbing sounds if necessary. 
• Maintain a consistent sleep schedule. 
• Invest in a supportive mattress and pillow. 
• Avoid daytime naps. 
• Use a worry journal to release anxious thoughts before bed. 

Lifestyle adjustments: 

• Power down electronic devices at least an hour before sleep. 
• Engage in calming activities like reading or listening to soothing music. 
• Stay physically active. 
• Avoid alcohol and caffeine in the evening. 
• Maintain a balanced diet and avoid heavy late-night meals. 
• Quit smoking, as it affects blood flow and tissue health. 

While sleep medication may offer temporary relief, it should not be a long-term solution due to potential side effects and dependency risks. Short-term use of medications like lormetazepam or zolpidem may be considered for acute cases. Non-pharmacological treatments such as meditation, aromatherapy, or herbal teas may also help improve sleep quality. 

Long-term use of sleep medication can lead to dependency, reduced effectiveness, and daytime drowsiness. The lowest effective dose for the shortest duration is recommended. 

While some sleep issues may stem from underlying conditions like depression or sleep disorders, many can be mitigated by adopting healthy sleep habits. Avoiding irregular sleep patterns, limiting caffeine, and managing stress can help prevent sleep problems from becoming chronic.