Flinders University’s research team is tackling this complex problem from multiple angles, investigating the many diverse aspects of sleep to design innovative solutions that will have far-reaching impact on lives – for problem sleepers and snorers, through to their partners who are also impacted by sleep problems such as insomnia, body clock disruption for shift workers and sleep apnoea.
Flinders stands as a global expert in sleep health, with a team of more than 70 health professionals, researchers and students conducting innovative sleep research to help people get the sleep they need to live a healthy, productive life.
The magnitude of problems triggered by bad sleep is highlighted in Flinders research that shows only 15 per cent of people get the recommended seven to nine hours of sleep for five or more nights each week.
“Inadequate and irregular sleep patterns are associated with compromised health, ranging from high blood pressure to increased risk of cardiovascular disease, stroke, diabetes, depression and chronic disease,” explains Professor Danny Eckert, director of Flinders Health and Medical Research Institute Sleep Health.
Insomnia
Insomnia is common and affects people of all ages. A diagnosis of insomnia typically requires symptoms which occur three or more times a week, for more than three months. There are many different reasons for insomnia. For some people insomnia can be brought on by stressful life events (such as work and personal stressors). For others it can be harder to pinpoint the original cause. Insomnia may also be due to side effects of certain medications, and individuals with insomnia can report symptoms of depression and anxiety.
Common features
- Difficulty getting off to sleep
- Trouble staying asleep
- Waking too early in the morning
- Worrying about not sleeping
- Tiredness or fatigue during the day
Many people who present with insomnia follow all public health advice for sleep. If this is you, and you still feel your sleep is impacted, speaking to your healthcare provider is important.
Cognitive behavioural therapy for insomnia (CBTi) is considered the first line treatment for insomnia, and is delivered by a sleep psychologist with specialised training in managing insomnia. Everyone is different – for some individuals, sleep restriction therapy and/or stimulus control therapy may be used in CBTi. Others may also benefit from cognitive therapy, including relaxation techniques and strategies for managing worry and thoughts about sleep at night.
Common advice to improve sleep for people with insomnia symptoms can include:
- Avoid alcohol and caffeine-containing drinks after 12pm, and alcohol after 6pm.
- Use the bedroom for sleeping and intimate activity only (e.g. not for studying, working or watching television)
- Aim to rise at the same time each day, if possible.
- Avoid excessive time in bed, including moving your TV or phone time to a different room.
Sometimes insomnia symptoms may be caused by a mistimed body clock, as was seen on the SBS documentary series Australia’s Sleep Revolution with Dr Michael Mosley.
If you're unsure if you have insomnia, or your symptoms are impacting you during the day, you can speak to your General Practitioner about referrals for sleep investigations.
Sometimes insomnia and sleep apnoea can occur at the same time, and a referral to sleep services may be helpful. You can find out more about the AISH Sleep Health Clinics, a collaborative sleep service here.
Sleep apnoea
Flinders researchers have achieved great success with their investigation of obstructive sleep apnoea, a sleep disorder where contracted throat muscles restrict oxygen intake and cause people to wake repeatedly throughout the night.
“Almost 1 billion people around the world are living with sleep apnoea, and frequent disruption of breathing during sleep is associated with a range of serious health issues, which could take years off a person’s life if undiagnosed and untreated,” says Professor Eckert.
“We’re doing all we can to help reduce the impact of untreated sleep apnoea on people’s lives and find solutions that are more effective and cheaper than current care models.”
Flinders research innovations were recognised when the Sleep Revolution team won the 'Excellence in Science Innovation Collaboration' at the annual SA Science Excellence and Innovation Awards.
Their research innovations, which were highlighted in Australia’s Sleep Revolution with Dr Michael Mosley, saw Professor Eckert and his team unpack the science of sleep while trialling new solutions for sleeping problems with 30 participants, including the late Dr Michael Mosley and Australian politicians Barnaby Joyce and Jacqui Lambie.
The sleep research team has identified:
- The potential therapeutic impact of a new nasal spray to reduce sleep apnoea severity.
- A healthy diet high in vegetables, fruit, whole grains and nuts reduces the risk of sleep apnoea and associated conditions such as high blood pressure, type 2 diabetes, heart attack and stroke.
- Adults who regularly eat an unhealthy diet that is high in sugar, refined carbohydrates, starch and salt have increased risk of poor sleep and sleep apnoea.
- Middle-aged men who regularly snore at night are more likely to have elevated blood pressure and uncontrolled hypertension, even if they don’t have sleep apnoea.
- Non-drug interventions such as the weighted blankets to improve sleep, reduce medication and enhance mood.
Researchers also examined the effects of sleep in the mental health of athletes, findings that both current and former athletes show similar rates of sleep disturbances and mental health disorders.
New Flinders-led research will test the effectiveness of unobtrusive devices that improve sleep study diagnosis and the management of sleep apnoea. They will also test the effectiveness of home monitoring of sleep patterns with a new under-mattress device, to expand the range of effective treatments that help sleep apnoea patients.
Sleep problems are numerous and complex – and Flinders experts are discovering solutions for the full range of sleep illnesses and disruptions, so that more people get the sleep they need to live their best possible lives.
Many people who present with insomnia follow all public health advice for sleep. If this is you, and you still feel your sleep is impacted, speaking to your healthcare provider is important.
Cognitive behavioural therapy for insomnia (CBTi) is considered the first line treatment for insomnia, and is delivered by a sleep psychologist with specialised training in managing insomnia. Everyone is different – for some individuals, sleep restriction therapy and/or stimulus control therapy may be used in CBTi. Others may also benefit from cognitive therapy, including relaxation techniques and strategies for managing worry and thoughts about sleep at night.
Broadly, some of the common advice for people with insomnia symptoms can include:
