It is estimated that sleep disturbances will affect roughly 90% of individuals at some point in their lifetimes. In most cases, these disturbances are temporary and tend to resolve on their own. However, for some individuals, sleep problems persist.
As an osteopath, we certainly consider the impact of sleep on people's pain perception, healing processes, as well as their ability to undergo rehabilitation and perform daily activities.
Various types of sleep disorders exist, including:
Insomnia: Insomnia is characterized by the inability to either fall asleep or stay asleep. It is more prevalent among older individuals, with twice as many women experiencing it compared to men.
Primary Insomnia: Primary insomnia affects around 2% of the population and is marked by individuals sleeping less than 5 hours a night. While some remain highly productive, they may seek help when insomnia starts affecting their relationships and work. Non-drug strategies may be less effective in such cases.
Insomnia Triggered by an Incident: Sometimes, people who have never experienced sleep problems before develop insomnia due to factors like emotional trauma, shift work, or having a new-born baby. These habits persist beyond the triggering period.
Disorders of the Body Clock: Disrupted body clocks can lead to daytime sleepiness and a craving for recovery sleep on weekends, often seen in adolescents and young adults. Adjusting the body clock requires expert guidance.
Sleep Apnea/Snoring: Sleep apnea involves blocked airways, causing brief interruptions in breathing during sleep. It can lead to daytime fatigue. Women may experience an increase in sleep apnea during perimenopause.
Depression and Anxiety: Depression, anxiety, and sleep problems are interlinked, with each potentially causing or exacerbating the other.
Pain: Pain can disrupt sleep patterns, making it essential to consult with an osteopath for management.
Sleep Problems in Midlife & Menopause: Menopause often brings about insomnia and sleep disturbances. These issues can significantly impact a woman's quality of life during this phase.
Managing Sleep Problems: Several strategies can help improve sleep, including speaking with a GP for underlying conditions, reducing caffeine intake, avoiding heavy late-night meals, limiting alcohol consumption, maintaining regular sleep schedules, and employing relaxation techniques.
Regarding Food: Certain nutrients and foods can aid sleep, such as those rich in tryptophan, antioxidants, vitamin C, omega-3 fatty acids, GABA, and magnesium. However, it's crucial to avoid sleep-disrupting components like caffeine, acidic foods, and sugar. Meal timing, blood sugar regulation, and the choice of foods can all impact sleep.
Top Foods for Sleep: Incorporate these sleep-supporting foods into your diet throughout the day or enjoy them as an evening snack:
Almonds: Rich in magnesium.
Honey: Aids melatonin production.
Chamomile Tea: Contains sedative-producing antioxidants.
Kiwi: Promotes faster sleep onset.
Whole Grains: Rich in sleep-enhancing nutrients.
Leafy Greens: Provide magnesium, calcium, and antioxidants.
Bananas: Contain tryptophan, magnesium, and potassium to promote relaxation and reduce sleep disturbances.
For more information see Jean Hailes website, or make a booking with our Naturopath Rebecca.