Sleeplessness can be put to rest
JOHANNESBURG – Do you have to count sheep to fall asleep? Here are tips to help you beat sleeplessness.
For many people, enjoying a good night’s sleep is but a pipe dream because of sleeplessness.
A psychiatrist at Akeso Clinic Milnerton, Dr Shaheen Kader, explained that sleep dysfunction may either result from a primary sleep disorder or it may be the secondary result of a psychiatric or other medical condition.
The most common sleep disorders usually include insomnia, sleep-related breathing disorder, parasomnias, sleep-related movement disorders and more.
Kader pointed out, “It is important to understand that the term sleep disorder refers to a collection of different syndromes classified according to the mechanism of its pathology or common symptoms. It is also important to note that there are different classification systems as well.”
According to Kader, sleep disorders are common and often go unrecognised in all age groups and both sexes. “In adults, the most common disorder is primary insomnia disorder, where population surveys show a one-year prevalence of 30 to 45 per cent in adults…while different sleep disorders tend to affect demographic segments differently, there are disorders for children and adults that are equally prevalent.”
He added, “There are different risk factors for different sleep disorders. Males and individuals with obesity, for example, are more likely to develop breathing-related sleep disorders. Patients with depression and other severe mental illnesses are more likely to have a sleep disorder. And some sleep disorders are associated with a genetic predisposition.”
Prolonged inadequate sleep has several effects on an individual’s psychological and physiological function, sleep deprivation results in mood irritability, diminished cognitive function such as impaired concentration and memory, said Kader.
Dr Kader gives the following tips to improve sleep hygiene:
- Sleep only as much as you need to feel completely rested.
- Get out of bed immediately once you are awake.
- Avoid force sleeping.
- Keep a regular sleep schedule.
- Exercise regularly for at least 20 min, this should be done preferably 4 to 5 hours before bedtime.
- Avoid caffeinated beverages after lunch.
- Avoid alcohol near bedtime.
- No smoking within four hours of bedtime
- Avoid prolonged use of light-emitting screens before bedtime, such as a TV, laptop or iPad.
- Do not go to bed hungry.
- Ensure your bedroom environment is comfortable and dark once the bedroom lights are switched off.
