According to a local study, nearly one third (30.2%) of South Africans struggle with problems that stem from sleeplessness, with far-reaching implications for mood, concentration, productivity and long-term cardiovascular health.
While many people dismiss poor sleep as a normal part of modern life, Dr Irshaad Ebrahim, Psychiatrist at Mediclinic Constantiaberg, cautions that chronic sleep disruption can be more serious than it appears.
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Insidious insomnia
Dr Irshaad Ebrahim explains that a couple of nights per week where we don’t sleep enough is normal.
“However, a medical diagnosis of insomnia may be applicable for those suffering more than two nights a week, resulting in daytime symptoms such as fatigue, sleepiness, and an impact on day-to-day life.”
He adds that, according to international diagnostic criteria, these symptoms must persist for at least one month before insomnia can be formally diagnosed.
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Mental mayhem
“A reduced quantity or decreased quality of sleep impacts day-to-day functioning in various ways,” explains Dr Ebrahim.
“This includes an impact on the ability to concentrate, commence and complete tasks, as well as feelings of irritability during the day.”
Over time, however, he warns that these consequences can deepen. “If prolonged, it can negatively impact mood, with increased rates of depression reported in patients who have chronic sleep deprivation.
“Chronic insomnia also has a demonstrable and proven negative impact on one’s cardiovascular health,” he adds.
“Sleep fragmentation and disruption can impact our metabolism, resulting in unexplained weight gain and increased overall stress, elevating the risk for stroke and other cardiovascular conditions.”
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Supercharge sleep quality
Encouragingly, Dr Ebrahim says there are practical steps you can take to improve sleep quality.
“You can practice good sleep hygiene by maintaining a regular sleep-wake routine, adjusting environmental factors to promote sleep, and avoiding elements that negatively impact your health, such as smoking, drinking excessive alcohol, and having a poor diet.”
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Seeking help
That said, recognising when to seek medical advice is equally important. “The criteria to medicalise insomnia requires at least three nights a week of poor sleep, coupled with significant impact in daytime functioning,” he explains.
“When the impact of poor nightly sleep on one’s daytime functioning is obvious, that is the time to seek medical help.”
In some cases, disrupted sleep may signal an underlying condition, says Dr Ebrahim.
Sleep apnoea, for example, is characterised by a history of snoring, interrupted breathing and sleep, often gasping whilst asleep, and is more common in individuals with a raised body mass index.
“The risk of sleep apnoea in men is three times that of women,” he adds.
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A balanced approach
While sleep tracking apps and wearables are growing in popularity, Dr Ebrahim urges a balanced approach.
“Sleep tracking devices give you a broad picture of your day and night activity and functioning,” he says.
“However, the risk of becoming over-involved with your sleep patterns can in fact lead to sleep disruption and sleep deprivation. When one becomes overly focused on sleep, you tend to promote being awake by actively thinking about it, when in fact the opposite is needed,” he concludes.
Author: Pedro van Gaalen
When he’s not writing about sport or health and fitness, Pedro is probably out training for his next marathon or ultra-marathon. He’s worked as a fitness professional and as a marketing and comms expert. He now combines his passions in his role as managing editor at Fitness magazine.
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