When it comes to maintaining holistic health, we tend to emphasize aspects like diet, exercise, and stress management, and often don’t put enough emphasis on sleep.
The quantity and quality of your sleep can they affect our immunity, mental health, cognitive function and metabolic healthwhich means it’s always a good time to check your ‘sleep health’ and create the environment and routines that promote consistent, uninterrupted and restful sleep.
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Sleep deprived or suffer from insomnia?
Dr Irshaad Ebrahim, specialist psychiatrist at Mediclinic Constantiaberg, says that very often, the terms sleep deprivation and insomnia are often used interchangeably, when in fact they are two distinct conditions.
“People often say they are sleep deprived, when in fact what they are referring to is the state of insomnia, which is a reduction in the total amount of sleep they get.”
Instead, the term Sleep deprivation usually refers to intentionally restricting sleep which can be self-inflicted, such as partying all night, or induced by someone else, such as training to function in a state of debt sleep.
“Understanding this distinction is important to being able to diagnose the condition and treat it effectively,” he says.
According to an article published in the South African Journal of Psychology, Over 7% of South Africans suffer from insomnia symptoms, with 3.5% aged between 15 and 24 and 20.5% aged 65 and over.
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Symptoms to look out for
The The recommended amount of sleep for adults is between 7 – 9 hoursbut this can by no means be standardized and will vary according to a range of social, geographical and personal factors.
The most important factor in determining whether you are getting enough sleep is how you feel when you wake up in the morning and how efficiently you perform during the day.
If you wake up feeling unrefreshed or find that you’re not performing at your best during the day, it could mean you’re getting either an insufficient amount or a poor quality of sleep.
By definition, Insomnia is difficulty initiating or maintaining sleep and/or waking much earlier than usual.
“To be diagnosed with insomnia, these symptoms must be present for at least four weeks. They must also be associated with reduced functioning during the day or symptoms of fatigue, poor concentration or mood symptoms during the day,” says Ebrahim.
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Diagnosis of insomnia
There are many diagnostic tools used to determine if someone is suffering from insomnia or another sleep disorder.
“We have a state-of-the-art sleep diagnostic laboratory equipped with the latest diagnostic and therapeutic devices to be able to conduct the necessary research and help people overcome their sleep problems.
The laboratory’s expertise lies in the diagnosis and treatment of conditions such as obstructive sleep apnea (OSA), snoring, excessive daytime sleepiness disorders (such as narcolepsy), occupational work-related sleep disorders such as shift sleep and sleepiness, insomnia and restless legs syndrome.
“Each of these conditions has its own set of unique indicatorscharacteristics and manifestations, so it is important that people consult a specialist before starting a course of treatment,” continues Ebrahim.
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The effects of prolonged sleep loss
Numerous studies have found that in addition to the more obvious effects of insomnia – loss of focus and concentration, poor mental health and emotional problems – the impact can be much more widespread.
A study published by the American Institute of Medicine found that sleep loss and sleep disorders can have far-reaching effects on human health.
Some of the long-term effects of prolonged sleep loss include an increased risk of hypertension, diabetes, obesity, depression, heart attack and stroke.
There are also a number of comorbidities to consider, which are the presence of one or more additional diseases or disorders that coexist with the primary disease or disorder.
Comorbidities associated with some of the most common sleep conditions, including insomnia, are psychiatric sleep-related disorders, neurological sleep-related disorders, medical sleep-related disorders, and circadian rhythm sleep disorders.
At this point, Ebrahim claims that “We found that in women, insomnia is more prevalent in the postmenopausal period compared to the childbearing years.. Similarly, people with chronic medical conditions and mental health problems are more prone to develop insomnia.”
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Cleaning for better sleep hygiene
While each condition requires a different type of treatment, there are a few things everyone can do to improve their sleep hygiene.
These include keeping a regular bedtime and wake-up schedule, and making sure your bedtime is the time you feel sleepy.
In general, it is recommended that people, especially those who struggle with the quantity and quality of their sleep, create an environment in the bedroom that is conducive to sleep, as opposed to watching TV or eating in the bedroom.
It is also recommended to avoid any type of stimulant, including caffeinated drinks and sugar, at least six hours before bedtime.
Ebrahim concludes: “In the same way that insomnia and other sleep disorders can have a profoundly negative impact on your life, the reverse is also true. By being proactive about getting better sleep, you can dramatically improve your decision-making abilities, problem-solving skills, mood stability, weight management, and mental and physical performance.“
Author: Pedro van Gaalen
When he’s not writing about sports or health and fitness, Pedro is most likely out training for his next marathon or ultramarathon. Worked as a fitness professional and marketing and comms specialist. He now combines his passions in his role as managing editor at Fitness magazine.
