The Sleep Better program has been set up by the Illawarra Shoalhaven Medicare Local to cater for the up to one in three people who suffer sleep problems.

Grand Pacific Health mental health manager Alex Hains said research by Deloitte Access showed that 20 to 35 per cent of Australians experienced disrupted or inadequate sleep, daytime fatigue or excessive sleeping.

‘‘A lot of people report having trouble falling asleep or ‘awakenings’ during the night where they then have trouble getting back to sleep,’’ he said.

‘‘Many also report waking up earlier than they would like and difficulty in getting back to sleep.

‘‘It’s a major problem as inadequate sleep has a massive knock-on effect on their daytime energy, their mood and how they function at work and in their relationships.’’ 

Mr Hains said studies and anecdotal evidence had long shown a link between sleep and mental health. A good night’s sleep helped foster mental and emotional resilience; while chronic sleep disruptions set the stage for ‘‘negative thinking, depression, anxiety and emotional vulnerability’’.

“More than 75 per cent of people with depression report having sleep disturbance,’’ he said. ‘‘We’re not sure what comes first - it’s a bit of a ‘chicken or the egg’ situation. 

‘‘However we do know that people who develop sleep problems start to have anticipatory anxiety about sleep as the evening draws and those thoughts increase their stress levels and result in even more difficulty sleeping.’’

Mr Hains said the Sleep Better Group Program was free with a referral from a GP, and involved two sessions over two weeks at various locations throughout the region.

‘‘It gives participants a range of strategies to get the fundamentals of sleep right,’’ he said. ‘‘In the majority of cases good results can be achieved without medication. 

‘‘It simply involves establishing a bedtime routine to prepare the mind and body to relax so you’re ready for sleep.’’

That includes switching off electronic devices in the bedroom, cutting out daytime napping and going to bed - and getting up - at the same time each day.

For details call 42207688.