By It is usually recommended that a healthy adult should get seven to nine hours of sleep every night. However, for some people, achieving this amount of rest is a challenge. The Human Sciences Research council revealed that one in 14 South Africans struggle with some sort of sleep disorder. Among these disorders, insomnia is the most prevalent.
Sleep is a fundamental pillar of health, playing a critical role in tissue repair, immune defense, memory consolidation, hormone regulation, and mood balance.
Tanya Ponter, Dis-Chem Executive, sheds light on the profound impact of lack of sleep stating, “Insomnia is more than just tossing and turning at night. It’s a silent disruptor, affecting everything from daily productivity to your health. Struggling to fall asleep or waking up feeling unrested, compromises the immune system, which relies on restorative rest to stay robust, thereby increasing the body’s exposure to infections.”
Circadian rhythms are natural, internal processes that regulate the sleep-wake cycle and repeat roughly every 24 hours. “Disruptions to these rhythms can lead to significant health problems, including weakened immune function, impaired cognitive performance, increased stress levels, mood disorders, and an increased risk of developing conditions such as obesity, diabetes, and cardiovascular diseases” adds Ponter.
Various related factors contribute to insomnia, making it difficult to pinpoint a single trigger. Common causes include stress and anxiety, poor sleep habits, medical conditions like chronic pain and asthma, certain medications, stimulants such as caffeine and nicotine, and environmental factors like noise and light.
Insomnia can be classified as either acute or chronic. Ponter explains, “Acute insomnia occurs when sleep is disrupted due to a specific stressor and for most people, it only lasts as long as the stress does, after which it resolves, and sleep becomes normal again.”
Chronic insomnia, on the other hand, occurs when someone experiences one or more of the three insomnia symptoms mentioned above at least three days a week for at least three months. Only a quarter of people with acute insomnia go on to suffer from chronic insomnia.
Anyone is at risk of experiencing insomnia, but women tend to experience it more often than men. According to the Sleep Foundation, 63% of women report symptoms of insomnia at least a few nights a week, compared to 54% of men. This discrepancy could be attributed to hormonal differences, life stages such as pregnancy and menopause, and societal roles that often place a higher emotional burden on women.
Ponter shares some effective tips to defeat insomnia
1. Establish a regular sleep schedule:
Going to bed and waking up at the same time every day helps regulate the body’s internal clock. Consistency is key in maintaining healthy sleep patterns.
2. Optimise your sleep environment:
Ensure that your bedroom is conducive to sleep. This includes a comfortable mattress and pillows, a cool room temperature, and minimal noise and light.
3. Limit caffeine and alcohol intake:
Both caffeine and alcohol can interfere with sleep quality. It’s best to avoid caffeine in the afternoon and evening and limit alcohol consumption close to bedtime.
4. Stay active:
Regular physical activity can promote better sleep. Aim for at least 30 minutes of moderate exercise most days but avoid vigorous activity close to bed time.
5. Create a relaxing bedtime routine to manage stress:
Stress and anxiety are common culprits of insomnia. Incorporate stress-reducing techniques and engage in calming activities before bed, such as reading, mindfulness meditation, having a warm bath, or doing deep breathing exercises.
6. Seek professional help:
If insomnia persists despite trying these strategies, it may be time to seek help from a healthcare professional. Cognitive Behavioral Therapy for Insomnia (CBT-I) is a highly effective treatment that addresses the thoughts and behaviors contributing to sleep problems. Alternatively, ask your pharmacist for advice.
“Insomnia is a complex issue affecting many people, but with the right approach and resources, it is possible to restore restful sleep, significantly improve sleep quality, and enhance overall health and well-being. Don’t hesitate to seek help if needed; your health and productivity rely on it,” concludes Ponter.