Sleep problems are in Australia very frequent. Estimates suggest have about 1 of 3 adults at least temporarily complaints like falling asleep or staying asleep disorders, and around 10 to 15 % suffer from persistent insomnia. Also sleep apnea is widespread and affects many Australians, often without that it is recognized. The consequences feel many already the next day: fatigue, concentration problems, irritability and a lower performance capability. In the long term can bad sleep moreover with a higher risk for cardiovascular diseases, depression, anxiety disorders, diabetes and accidents associated be.

The good news is: already small, consistently implemented changes can the sleep significantly improve. Not every bad night is a reason for worry. Decisive is, the own sleep habits realistically to look at and warning signs seriously to take, when complaints longer persist.

Why good sleep is so important

Sleep is no passive break, but an active recovery phase. During the night processes the brain information, the immune system is supported, hormones are regulated and the body recovers. When sleep regularly too short comes or restless is, notice that many not only physically, but also emotionally.

• Too little sleep can attention, reaction time and memory impair.
• Bad sleep can mood swings, stress susceptibility and anxiety reinforce.
• Long-term sleep disorders stand with an increased risk for chronic diseases in connection.
• Sleepiness in the day increases the risk for traffic and work accidents.

For the most adults are about 7 to 9 hours sleep per night recommended. Some people need a bit more, others a bit less. More important than an exact number is, whether one feels during the day sufficiently awake and recovered.

Frequent reasons for bad sleep

Sleep problems have often several causes simultaneously. Sometimes are it obvious triggers like stress, shift work or small children. Often play but also habits a role, that have sneaked into the everyday life.

• Stress, worries or ruminating before the falling asleep
• Irregular sleep times, for example through weekend rhythms or shift work
• Caffeine, alcohol, nicotine or late, heavy meals
• Too much screen time in the evening
• Pains, cough, heartburn or frequent nighttime urination
• Side effects certain medications
• Diseases like sleep apnea, restless legs syndrome, anxiety disorders or depression

Especially in Australia can also heat, humidity and seasonal changes the sleep impair. In warm nights falls the falling asleep often harder, and bad sleep can feel in heat waves additionally burdensome.

What you can specifically improve tonight

If you want to sleep better, it is worth to begin with simple, well-supported measures. You must not everything at once change. Often brings already one or two weeks consistent implementation noticeable improvements.

• Keep fixed times: Go you as possible every day to a similar time to bed and get up similarly – also at the weekend.
• Only sleep when you are tired: Who lays awake in bed, associates the bed easier with frustration instead with sleep.
• Reduce screens: Try you, in the last hour before the going to sleep on mobile phone, tablet or laptop to refrain.
• End caffeine timely: Coffee, energy drinks, strong teas and some cola drinks can still act many hours later.
• Do not use alcohol as sleep aid: Alcohol can although make tired, worsens but often the sleep quality and leads to more nighttime awakenings.
• Create evening ritual: Calm habits like reading, stretching, showering or breathing exercises help the body with switching off.
• Make bedroom pleasant: A dark, quiet and as cool as possible room supports the sleep.

If you lie longer awake at night, it is often better, shortly to get up and do something calm with dimmed light, instead of putting pressure on yourself in bed. That can help, the connection between bed and tension to break.

Sleep hygiene: helpful, but not everything

The term "sleep hygiene" means healthy habits around the sleep. That is a good start, but not always the whole solution. Especially with longer existing complaints it often is not enough, just to leave out the coffee or to go earlier to bed.

As most effective non-medication treatment for chronic insomnia is considered cognitive behavioral therapy for insomnia, short CBT-I. It helps to change unfavorable sleep patterns and thinking habits. Many people benefit from it stronger and more sustainable than from sleeping pills. If sleep problems persist for weeks, it can be sensible, this topic specifically with general practitioner, doctor or a suitably trained specialist to discuss.

The role of medications and melatonin

Many people wish a quick solution for acute sleep problems. That is understandable. Nevertheless, it is important to know, that sleeping pills are not suitable for every cause and not automatically represent the best first choice.

• Short-term used medications can in individual situations meaningful be, for example with temporary complaints.
• Many sleeping pills are however associated with risks, including morning fatigue, dizziness, memory problems, falls or habituation effects.
• Melatonin can in certain cases helpful be, for example with disturbances of sleep-wake rhythm or with some older adults, but is no panacea.
• Not every over-the-counter product is suitable for every person, especially with pregnancy, older age or existing diseases.

Especially here can pharmacists very helpful be. They can check, whether medications, caffeine, herbal preparations or other factors your sleep could influence, and tell you which products are meaningful – and which rather not. Also with questions to side effects, interactions or the safe short-term use you receive in the pharmacy an important first assessment.

When to think of another cause

Not every sleep disorder is "just stress". Some complaints speak for, that a medical clarification makes sense. That applies especially then, when the sleep despite good habits longer disturbed remains or strong daytime fatigue comes along.

• Loud, regular snoring with breathing pauses or nighttime gasping for air
• Strong fatigue in the day, microsleep or falling asleep in calm situations
• Unpleasant leg complaints with urge to move in the evening
• Sleep problems together with depressed mood, anxiety or persistent stress
• Pains, reflux, cough or frequent urination at night
• Sleep problems, that longer than some weeks last

In Australia, obstructive sleep apnea is an important, often overlooked topic. It can not only the sleep quality strongly impair, but also the risk for high blood pressure, heart problems and traffic accidents increase. Who snores loudly and is very tired in the day, should that medically address.

What the pharmacy can contribute in everyday life

The pharmacy is often the first point of contact, when sleep becomes a problem. That has an advantage: many questions can be clarified early, before complaints solidify or unsuitable self-medication is tried out.

• Review of medications, that could disturb the sleep
• Consultation on short-term suitable over-the-counter options
• Hints to safe use and possible interactions
• Support with accompanying problems like pains, allergies, cold symptoms or heartburn
• Recommendation, when a medical clarification is important

Especially with older people, people with chronic diseases and persons, that take several medications, is this consultation particularly valuable. Sleep problems are rarely isolated – often they are connected with other health issues.

Expert recommendations for better sleep

If you want to sleep better tonight, do not think of perfection. More sensible is a realistic plan: go to bed at the same time, reduce caffeine in the afternoon, turn off screens later and give the body a calm signal to the day’s end. If complaints already persist longer, is patience important. Good sleep improves often step by step, not overnight.

From a professional point of view is valid: lasting sleep problems should not simply be accepted, but also not hastily only with medications treated be. A structured look at sleep habits, physical complaints, psychological burdens and possible triggers is usually the best way. Pharmacists can provide an important first orientation and help to assess, when further medical assistance makes sense.

Who feels permanently exhausted during the day, snores loudly, notices breathing pauses or sleeps badly for weeks, should let this professionally clarify. Sleep is a central part of health – and deserves attention, without that one must be ashamed or worry about it.

This information is for general purposes only and does not replace professional medical advice.