Why do we need sleep?
Without adequate amounts of good quality sleep, our bodies are unable to function properly. Many studies have investigated the effects of sleep deprivation and found that, among other things, people lacking in sleep have impaired focus, reduced memory and are more likely to make bad, risky decisions. Insufficient sleep can also impact a person's mood, making them irritable and more prone to relationship problems. There is also evidence that sleep affects our immune systems.
According to The Sleep Council, burning the candle at both ends increases the chances of coming down with coughs, colds and upset stomachs, especially among students and young adults. People who regularly skimp on sleep put themselves at increased risk of high blood pressure and heart disease, as well as other chronic conditions. Hormones released during sleep affect how the body uses energy and studies have revealed that the less people sleep, the more likely they are to be overweight, develop diabetes and choose foods that are high in calories and refined carbohydrates.
These effects are important when you appreciate how prevalent sleep problems are in the UK. A 2011 study by The Sleep Council revealed that nearly half of those surveyed got just six hours, or less, of sleep a night, while four out of five complained of disturbed or inadequate sleep.
Reflective exercise
Wendy, 55, asks you for a product to help her sleep. She has recently been made redundant and is job-hunting for the first time in over a decade. A local recruitment agency has put her forward for a job that she would love, but it involves two interviews €“ the first of which is in three days time and includes a written test. The stress of trying to find work while balancing her other commitments is taking its toll and leaving Wendy unable to relax. She has no existing medical conditions.
What would you recommend?
The world of job interviews is more competitive than it used to be and it can be a daunting experience for someone who is out of practice. It's important to be sympathetic and understanding throughout your discussion. An OTC sleep remedy could be helpful, but also discuss lifestyle habits that may improve Wendy's sleep hygiene. Suggest she has a caffeine-free herbal or fruit tea, or a milky drink in the evening. A warm bath or relaxing book before bed may also help her to unwind. These measures could be used alongside an OTC product. However, although effective, antihistamines may make her feel drowsy the following day, which would not be suitable before an interview. Suggest Wendy takes an antihistamine several days before the interview and judges how effective it is, and whether she feels drowsy the following day. Advise her to take it in the early evening to minimise the drowsy effects. A herbal remedy may not be the most appropriate option as they don't always have an immediate effect. However, if Wendy prefers this approach, recommend a herbal sleep aid.
What if:
Wendy mentions that she suffers from restless legs syndrome (RLS) in the evenings, which delays her from falling asleep. Ask Wendy how frequently she suffers €“ is it every night? Practising good sleep hygiene may be useful, such as avoiding caffeine from mid-afternoon, performing gentle rather than strenuous physical activity in the evening and limiting alcohol consumption. RLS can be difficult to treat, therefore Wendy should be referred to the pharmacist if her symptoms do not improve.
What if:
Wendy asks you about her 75-year-old mother Karen, who finds it difficult to sleep and always wakes early. Karen takes beta blockers, aspirin and simvastatin. Her GP will not prescribe sleeping tablets. Karen should record what time she goes to bed and gets up in the morning. Ask Wendy if her mother is in any pain and if she sleeps during the day. Daytime naps can disrupt sleep, particularly if taken during the afternoon. Taking up a stimulating hobby at this time may help her to stay alert and awake throughout the day. Karen's medication, particularly beta blockers, can affect sleep. Therefore, Karen should come in to the pharmacy and be referred to the pharmacist.