MCC Newsletter

Counsellor/Wellbeing News

Sleep may feel like a luxury; in fact, it's a necessity.

A recent study, released in conjunction with World Sleep Day (13 March), revealed that only 45% of Australian adults are satisfied with their sleep. More than one third of them (38%) are dissatisfied with their sleep. Another report commissioned by Sleep Health Foundation reveals more than half of adult Australians are suffering from at least one chronic sleep symptom that is affecting their ability to live a healthy and happy life. It found almost 60 per cent of people regularly experience at least one sleep symptom (like trouble falling or staying asleep), and 14.8 per cent have symptoms which could result in a diagnosis of clinical insomnia.

Sadly the figures are no better for adolescents. The findings from the Growing Up In Australia Longitudinal Study of Australian Children show that large numbers of Australian adolescents slept less than the recommended minimum for healthy growth, learning and development. It found that around a quarter of 12-15 year-olds and half of 16-17 year-olds are not getting enough sleep on school nights to meet national sleep guidelines.

 

Why is sleep important?

Sleep plays an important role in the proper functioning of ALL body systems. 

The effects of getting a bad night’s sleep can be divided into 4 main areas:

  1. physiological (body systems, like cardiovascular and endocrine systems and physical health),
  2. psychological (emotional and mental health),
  3. psychosocial (behaviour, peer relations, family relationships), and
  4. cognitive (learning, attention, problem solving, memory, creative thinking)

Sleep is vital to our health, safety and overall well-being. Sleep recharges the brain, allowing it to learn and make memories. Insufficient sleep has been linked to car crashes, poor work performance and problems with mood, feelings of sadness and irritability, poor relationships, reduced alertness, poor concentration, and poorer academic performance. Sleep deprivation also raises the risk of high blood pressure, heart disease, diabetes, obesity, depression and stroke.

 

Andrew Fuller, a clinical psychologist explains the physiological impact of sleep on our brains: “Getting enough sleep is one of the most powerful ways we can protect ourselves against depression. The structures in the brain that support the most powerful antidepressant, serotonin, are built and re-built between the sixth and the eighth hour of sleep”.

 

Most Australians understand that sleep is an important contributor to their physical (88%) and mental (89%) well-being and report being less productive after sleeping poorly (almost 80%). But sadly many make no changes to improve the situation.

 

Here are some tips to promote a good night's sleep:

  • If you are a worrier make a ‘worry time’ each day and write out all your worries. Think about options on how to deal with those worries and write these out. Work out what worries you can do something about and try not to dwell on those you have no control over. During the sleep period tell yourself you will worry again during tomorrow’s ‘worry time’. Try the Reachout-worry time app
  • Take the time to learn how to relax so you can do this during the night if you can’t sleep. Try the "Smiling Mind' app. It has helpful short mindfulness activities, or go to YouTube to learn Progressive Muscle Relaxation, which helps relax both the body and the mind.
  • Don’t try too hard to sleep, you can’t force sleep. Try to focus on neutral or pleasant thoughts, such as your last or next holiday.
  • Do not lie in bed awake for a long time. If you are feeling frustrated or hyper-aroused get up and go and sit in a quiet, darkroom. Calm your thoughts until you feel sleepy or more relaxed again.
  • Try to stick with a routine time to go to bed and get up each day.
  • Do physical activity during the day, preferably outside.
  • Avoid drinks that contain caffeine (e.g. tea, coffee or soft drinks) after 4pm as it’s a brain stimulant.
  • Allow yourself time to wind down before going to bed. If you're working or studying, stop at least 30 minutes before bedtime. Try to relax before bed, avoiding screens.
  • Keep your bed for sleep not studying or watching movies etc. so your brain learns to associate going to bed with sleep

School TV also has some helpful information. Here is the link to the Sleep edition https://mccww.catholic.schooltv.me/newsletter/sleep             

 

 

Karen Surian

College Counsellor/Social Worker