Bio-rhythms are important to our health. We are animals that need to routinely eat, exercise and sleep; we have evolved patterns so all of these that are optimal for our well-being. The benefits and science underlying regular meals and exercise is well understood, however, sleep remains more of a mystery. Research into the biochemical rhythms and hormonal changes that occur during day and night continue to reveal information we can utilise. The production of melatonin from our pineal gland, the levels of the stress hormone cortisol and the links of adenosine with sleep have all been studied extensively. Melatonin is now used in children with hyperactivity problems, we understand diurnal variation in blood pressure and the advantages of taking blood pressure medication at night, and we all are guilty of using caffeine to counter the build-up of adenosine to stave off sleep if we need to. However, treatment of sleep problems remains a challenge. Sleeping tablets only have a limited role to relieve short term anxiety symptoms with the aim of resetting our normal pattern. Long term they are addictive and their effect on sleep and functioning are extremely counter-productive.
Cognitive Behavioural Therapy has proved to be one of the best treatments. It uses a well-ordered sequence of steps and the surgery has recently signed up to work with a group from Newcastle, Sleepstation, who offer on-line treatment courses. The research shows a very high percentage success rate. Sleepstation is easily found on-line (www.sleepstation.org.uk) and if you would like a referral, please contact one of the GPs. As always if you need help setting up or using an on-line service Joan Povey, our Digital Social Prescriber, is easily contacted through the surgery and will be delighted to help.
One simple intervention that did evolve but has been lost over the last few hundred years is that of a siesta. The word comes from the Latin ‘sexta’ meaning 6th hour. The Romans routinely took a snooze after lunch, as is still the custom in Spain, parts of Italy, Greece and the Philippines. There is evidence that this biphasic sleep pattern has many advantages; allowing the brain to recoup for 30 minutes between 1pm and 3pm leads to greater cognitive power for the rest of the day. Some universities actively encourage students to have ‘down time’ early afternoon. Google have sleep pods in all their offices which staff are encouraged to use during the working day. There are physiological advantages for the cardiovascular system as blood pressure will lower during a siesta and as long as no longer than 30 minutes then an early afternoon nap will also paradoxically improve night time sleep. Changes in our patterns since Covid does mean more people are working from home and the opportunity to take a nap is actually more practical for many than ever before. Those who are retired would benefit from putting a siesta into their daily routines. It will boost memory, mood, will-power, creativity, aid digestion and help at night. So, if you are looking for a simple method of improving both your physical and mental health setting up a sixth hour snooze might just work for you.
Anthony O’Brien
Wyndham House Surgery