Depression and anxiety can be exacerbated by sleep deprivation. Additional symptoms include poor concentration, inability to make decisions and difficulty in managing emotions. The longer we are awake, the more the hormone, Grehlin, increases our desire for sugary food, hence the link to increased risk of obesity with sleep deprivation.
A recent study by Birmingham and Surrey Universities showed that night owls can bring their readiness for sleep back by three hours in a few weeks by following a structured routine. These ‘rules’ apply to anyone wanting to reset their sleep patterns, and should be followed for up to six weeks, seven days a week, to establish a pattern. Blue light from computers, phones and televisions stimulates our brains, so it is much more difficult to fall asleep after an evening of emails and social media.
Regular mealtimes also help us to work with our body’s natural timings; it’s all about routines. Some sleep-inducing foods include the following: Dairy: Milk, yogurt, soya milk, cheddar cheese, tofu, cottage cheese Meat: Chicken, turkey Fruits: Cherries, kiwi, banana, apples, blueberries, strawberries, avocados, peaches, pineapple Fish: Tuna, cod, mackerel, salmon Nuts and seeds: Walnuts, pistachios, almonds, peanuts, cashews, sesame, pumpkin, flax and sunflower seeds Bread and grains: Whole wheat bread, wheat, oats, corn, brown and red rice Beans: Kidney beans, lima beans, chickpeas, soya beans
Counselling can be effective in helping clients to manage thoughts that may be hampering sleep, improving stress management and in implementing new behaviours/routines. Medical intervention might be required in the event of physical conditions such as menopause or the presence of sleep disorders.