
DHA for brain health
Read more +
The Food & Mood Connection- Nutritional Biochemist Dr Elizabeth Steels
Read more +
Staring at the ceiling at 3am is no fun for anyone and when the call of deep slumber seems like an impossible dream, it can take a huge toll on your mental, physical and emotional health.
There are three main causes of inadequate sleep: disorders such as insomnia, restless leg syndrome and sleep apnoea; other health conditions such as obesity, anxiety, depression, pain, breathlessness and side effects of medications; while lifestyle and behavioural factors such as study, work, partying, shift work and circadian interruption like jetlag may also contribute to inadequate sleep.[3]
This lack of adequate sleep can affect judgement, mood, learning, retention of information and may increase the risk of serious accidents and injury. Chronic longer-term deprivation may also lead to a host of health problems including obesity, diabetes, cardiovascular disease, and even early mortality.[4] Sleep is essential for effective mental and metabolic functioning[5] with studies showing people who regularly sleep less than six hours per night more likely to have a higher than average body mass index (BMI) while those who sleep eight hours have the lowest BMI[6].
Researchers have also found that even a single night of inadequate sleep in people with hypertension can cause elevated blood pressure throughout the following day while chronic sleep issues have been correlated with depression, anxiety, and mental distress[7]. And sleep disorders such as insomnia, restless legs syndrome and obstructive sleep apnoea may lead to heart disease, obesity, depression and a range of other serious health conditions.[8]
There are other financial costs of inadequate sleep too – workplace productivity declines through absenteeism and presenteeism, there are costs such as aids and modifications, legal costs and insurance costs attributed to motor vehicle accidents and workplace injuries, etc.[10]
In fact, researchers found that the total cost of inadequate sleep in Australia in 2016-2017 was estimated to be $66.3 billion – equating to approximately $8,968 per person in both financial and loss of wellbeing costs combined.[11]
For 52 per cent of us, it’s not caused by a medical conditions, rather is driven by factors that, in most cases, we have some form of control over. For example, a quarter[13] of all adult Australians use the internet most or every night of the week before bed[14] and this may contribute to frequent sleep difficulties or daytime impairments[15].
Our lifestyle choices are something we do have a greater level of input into – we can switch of our screens and eat better and get more exercise – here are seven[16] simple hacks towards a better night’s sleep and overall better health and wellbeing.
Sleep disturbances may be caused by serious medical conditions and you should consult your healthcare practitioner to discuss your particular needs to optimise your health.
[1] 39.8 per cent
[2] Sleep Health Foundation and Deloitte Access Economics, Asleep on the job, Costs of inadequate sleep in Australia, August 2017, viewed 16 April 2018
[3] Sleep Health Foundation and Deloitte Access Economics, Asleep on the job, Costs of inadequate sleep in Australia, August 2017, viewed 16 April 2018
[4] Division of Sleep Medicine, Consequences of Insufficient Sleep, Harvard Medical School, viewed 14 April 2018
[5] Sleep Health Foundation and Deloitte Access Economics, ibid.
[6] Division of Sleep Medicine, Sleep and Disease Risk, Harvard Medical School, viewed 14 April 2018
[7] Division of Sleep Medicine, Sleep and Disease Risk, ibid.
[8] Sleep Health Foundation and Deloitte Access Economics, ibid.
[9] In 2016-2017. Sleep Health Foundation and Deloitte Access Economics, ibid.
[10] Sleep Health Foundation and Deloitte Access Economics, ibid.
[11] Sleep Health Foundation and Deloitte Access Economics, ibid.
[12] 52 per cent. Sleep Health Foundation and Deloitte Access Economics, ibid.
[13] 26 per cent
[14] Adams, S Appleton, A Taylor, D McEvoy, N Antic, Report to the Sleep Health Foundation
2016 Sleep Health Survey of Australian Adults, The University of Adelaide - The Adelaide Institute for Sleep Health, viewed 16 April 2018
[15] Adams, et al, ibid.
[16] National Sleep Foundation, What is sleep hygiene, viewed 16 April 2018
[17] WebMD, Lavender, viewed 23 May 2018
[18] Victoria State Government, Better Health Channel, https://www.betterhealth.vic.gov.au/health/healthyliving/kava
[19] R Goldman, Ashwagandha: Health Benefits and Side Effects, Healthline, https://www.healthline.com/health/food-nutrition/ashwagandha-health-benefits