Ask the doctor - tiredness

Sleepless nights

I suffer from insomnia - I rarely get more than five hours' sleep a night. It doesn't really bother me, but I've read that not getting enough sleep can be bad for your health. Is this true?

Everyone needs different amounts of sleep, although five hours a night is on the low side, and missing out can do more than just leave you feeling tired and bad-tempered. A recent study has shown that sleep deprivation can put significant stress on your heart and increase your risk of cardiovascular disease. If you are stressed, relaxation exercises, yoga or meditation can be an effective way to calm down. Don't take stimulants before bedtime; have camomile tea instead of coffee and avoid alcohol. Exercising late in the evening can also keep you awake at night. Try to stick to a routine and make sure your bedroom is a restful place - without a TV - and keep the room cool. Sleeping pills are not a good idea, as they can be addictive, but you could try taking Natrasleep tablets (£4 for 50, from garden.co.uk). If all else fails, see your GP or visit The Sleep Council (sleepcouncil.org.uk).

Dr Louise Selby, SHE

 

Coping with kids

I am 37 years old with two children under two. I feel overwhelmed and exhausted most days, even though my partner, who works full time, helps out when he can. I used to manage a big department in a teaching hospital, but now I feel completely out of my depth. What is wrong with me?

Looking after young children can be a huge challenge, but if you can get some help with childcare - just half a day, once a week - it could make all the difference.

There is, however, a chance you may be suffering from postnatal depression, so it's important that you talk to your health visitor or GP.  There are support groups you can contact too, such as the Association for Post-Natal Illness (www.apni.org or Tel: 020 7386 0868). You can also talk to other mothers in the same situation via MAMA (Meet A Mum Association) 0845 120 3746, www.mama.co.uk. Just don't suffer in silence - there is support available to help you through this stressful time.
Dr Louise Selby, SHE

 

Help, I'm always tired!

Why am I constantly exhausted? I'm unable to concentrate, I'm always tired and often I can't remember what I was about to say. Am I just stressed?

These feelings can be due to being run-down and not sleeping properly, but they can also be due to medical problems such as depression, anaemia, undiagnosed diabetes or an underactive thyroid gland. It's important to see your doctor for a general check-up to make sure there's nothing going on that needs further tests and treatment. It's also a good idea to look at your general diet and lifestyle. Are you eating a healthy, regular and balanced diet? Are you getting enough sleep? Do you exercise regularly? Are you drinking enough fluid? If your doctor cannot find anything wrong, consider taking a multivitamin and mineral supplement, plus co-enzyme Q10, to help boost energy levels.
Dr Sarah Brewer, Prima

Sleepless nights due to stress

I have a very stressful job and work long hours. Every night I fall into bed shattered but I can't sleep. What can I do without resorting to sleeping pills?

There are a number of strategies and alternative remedies you can try. Firstly, cut down on caffeine and don't have any heavy meals or sugary drinks for at least six hours before bed. Also, cut out alcohol in the evening.

A regular exercise routine can help, but don't do it too close to bedtime. Give yourself time to relax before you go to bed and don't be tempted to work in your bedroom, it should be kept strictly for sleeping.

Try passion flower, camomile or valerian (A.Vogel Valerian Hops Complex 50ml, £8.49, www.healthstore.uk.com). There are acupressure points around the wrist that are believed to encourage sleep. Massage these or use adhesive cones, which put pressure on the points overnight (try Boots Alternative Sleep Well Cones, £7.75). Acupuncture may reduce stress and aid sleep. Make sure you visit someone who is fully qualified and a Member of the British Acupuncture Council or the British Medical Acupuncture Society. For further information contact www.sleepcouncil.org.uk; 01756 791089
Dr Louise Selby, SHE
 

Is too little sleep bad for me?

I rarely get more than five hours’ sleep a night. I have always been like this – my mother said she was a light sleeper too. It doesn’t bother me, but I read recently that not getting enough sleep can be bad for your health. Is this true?

Everyone needs different amounts of sleep, although five hours a night is on the low side. You are not alone – around a third of people in the UK are thought to have difficulty getting a good night’s sleep. Missing out on proper rest can do more than just leave you feeling tired and bad tempered – a recent study has shown that sleep deprivation can put stress on the heart and increase your risk of cardiovascular disease.

There are many things that you can do to improve your chances of sleeping through the night. If you are stressed, relaxation exercises, yoga or meditation before bedtime may help to put you more in the mood. Avoid stimulants such as caffeine in the evening; have a cup of camomile tea instead. Vigorous exercise less than three hours before bed can also keep you up at night. Try to stick to a routine and make sure that your bedroom is a restful place – keep the temperature cool, leave a window ajar and banish the TV to the living room. Sleeping pills are not recommended as they can be addictive.
If all else fails, don’t be afraid to seek professional help. A cognitive behavioural therapist (CBT) can help you understand negative thought patterns that may result in insomnia so that you can achieve restful sleep. The Sleep Council (www.sleepcouncil.org.uk; 0800 018 2923) also offers helpful tips.
Dr Louise Selby, SHE  

I’m so dozy in the afternoons

Although I get seven hours sleep at night, I find it hard to stay awake in the afternoon.  Is there anything I can take?

There’s a natural tendency to sleep mid-afternoon – hence the European custom of taking a siesta. Avoid too much carbohydrate at lunchtime as this can lead to low blood-glucose levels later in the day – a common cause of drowsiness. Guarana chewing gum, which includes the natural stimulant guaranine – similar to caffeine – has an alerting effect for up to six hours. The gum is flavoured with peppermint, which also acts as a stimulant, and the action of chewing helps keep you awake (try Rio Guarana Buzz Gum, £9.99 for 120, from health-food shops). Exercising in your lunch break – even just going for a walk – will also help.
Dr Sarah Brewer, Prima

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The answers to specific problems may not apply to everyone and are not substitutes for professional medical advice. If you're worried, see your GP. For more information, visit www.netdoctor.co.uk