Good Night | Men's Health - The World's Largest Men's Magazine

Good Night

As more activities get packed into the day, the lack of time is leading to more cases of sleep disturbances. Local studies estimate that insomnia affects 15.3 per cent of all Singaporeans and sleep apnoea syndromes impact 15 per cent of the population.

Sleep is a complicated physiological phenomenon that scientists are yet to understand completely. Nevertheless, it is an undisputed fact that it is of paramount importance for the body to function normally.

HOW MUCH SLEEP?

Some people are happy with just five hours of sleep a night, while some need nine hours. With this much variation, it is tough to say how many hours can be considered a good night’s sleep. Sleeping patterns also vary with age, activity level and medical problems, but generally speaking, a person should be concerned if he constantly feels tired during the day and is unable to function properly at work.

Insomnia can be attributed to a number of causes:

• Stress, anxiety or depression
• Chronic disorders like arthritis
• Side effects of medication
• Excessive napping during the day
• Intake of too many caffeinated foods (coffee, cola, cocoa, tea) close to bedtime
• Nicotine and alcohol intake
• No fixed bedtime routine

SLEEP ADVICE
While you might need to see a doctor or sleep therapist for insomnia, you could also consider making these lifestyle adjustments:

1. Don’t fill your stomach just before bed. A light dinner must be finished two hours before sleep. If you are prone to heartburn, avoid spicy or acidic foods.

2. Avoid caffeine for eight hours before your planned bedtime. Alcohol might be mistaken for a sedative, but it does disrupt sleep.

3. Indulge in a routine before bedtime that will make your body learn that it is time to sleep. A warm shower, fresh bedclothes and listening to soothing music can all be a part of this routine.

4. Sticking to a bedtime schedule on all days (including holidays and weekends) helps reinforce your body’s sleep/wake cycle and can help you fall asleep better at night.

5. Remove all reminders of work and other stimulants from the bedroom. Keep it dark, cool and silent. If necessary, install air conditioning and use soft eye pads to create an ideal environment.

6. Make sure you have a comfortable mattress and pillow, and enough space for you and the person you share your bed with.

OTHER THERAPY

1. Sleeping Pills
Sleeping pills, if taken as prescribed, are generally safe. However, they do not cure the problem and can be addictive if consumed regularly. They can also interact with alcohol, lead to accidents and reduce concentration and affect work performance. Never start off on pills on the recommendation of a relative or friend – evaluation by a medical practitioner is a must. They should only be prescribed and used as a short-term measure (one to two weeks).

2. Cognitive Behavioural Therapy
This newer therapy for insomniacs, offered at specialised sleep centres, is simple and drug-free – it uses your thought processes to alter your behaviour. Divided into two parts, the first aims to recognise and change false beliefs that affect your ability to sleep, while the second teaches you to acquire better sleep practices. These usually comprise 30-minute sessions with a sleep therapist.

From Nov 2008 issue of Men's Health Singapore