A bigger better sleep

Many of us sleep badly, but do we know how much we really need? Dr Rosemary Leonard explains all

On average, we spend a third of our lives asleep and that's essential for mental and physical health. Lack of sleep leads to irritability and concentration difficulties – research shows that after 17 hours awake, decrease in brain performance is equivalent to having two glasses of wine. It can also lower the efficiency of the immune system and has been linked to high blood pressure.

Bed times

There is no set amount of time that everyone should sleep, as it varies enormously, especially between age groups. A new baby needs around 16 hours, a five year old about 11, a teenager around nine hours, most 30-somethings cope well with seven, while 70-somethings average six.

When we sleep, the brain goes through recurring cycles, each lasting between 90 and 110 minutes, of two types of sleep – Rapid Eye Movement (REM) and non-REM sleep. Non REM is split into light sleep and deep sleep. It's harder and can be very disorientating to wake sharply from deep sleep and during this state, sleepwalking, night terrors and bedwetting occur. During REM sleep, which starts between 60 and 90 minutes after falling asleep, the brain is active, the eyes dart around under closed lids, breathing rate and blood pressure rises, and dreams occur.

A young adult spends around a third of the night in deep sleep, but this falls to less than 10 per cent in those over 70 – which is why older people wake up more in the night. To feel fully rested, it is extremely important to go through several complete cycles – so it's best to get your sleep all in one stretch.

Even so, short naps during the day can help to replenish lost sleep and may improve brain function. For some restorative deep sleep to occur, we need between 20 and 45 minutes' rest.

The causes of insomnia, which affects over 20 per cent of UK adults, include anxiety, stress and depression (and alcohol), which can make you wake in the early hours. Menopausal sweats, asthma and indigestion are other culprits. Tackling underlying problems is essential for improving sleep.

Silence those snores

Loud snoring is caused by turbulent airflow in the back of the mouth. The most common reason is breathing through the mouth either because the jaw has dropped open or the nose is blocked.

Snoring isn't just a problem for the long-suffering partner kept awake by the noise. It can also be a sign of obstructive sleep apnoea (where breathing actually stops for a few seconds, until the brain alerts the sleeper by waking them up, usually with a loud snort or snore). This causes disrupted sleep, daytime sleepiness and is linked to high blood pressure and heart disease. An erratic breathing pattern, with long periods without taking a breath, is an indication that you need a check-up.

The top priority in helping stop snoring is to lose weight, as excess fat around the neck and jaw can drag the mouth open. Avoiding alcohol and sleeping tablets (which relax the jaw muscles) and sleeping on your side can also help to keep the mouth shut. Some snorers benefit from devices that reposition the jaw or keep the nostrils open, but for really bad snoring the best answer may be surgery, to reshape the palate.

Sound sleep advice

  • Don't try to fall asleep unless you're sleepy. Do something else instead.
  • If you're not asleep after 20 minutes, get up as this will help to stop you getting more anxious.
  • Exercise can help you sleep, but allow at least two hours after to wind down.
  • One exception is sex, which can
    work wonders.
  • Relax before bedtime by having a warm shower or bath, and either read or listen to soothing music.
  • Have light bedclothes appropriate for the season, made from natural fibres.
  • Give your bed an MOT. Clean the mattress and perhaps replace any old or uncomfortable pillows.

Insomnia is a common problem that affects more than 20 per cent of adults in the UK at some time in their lives