A study shows that nearly one third (30.2%) of South Africans experience nocturnal sleep problems, affecting mood, concentration, productivity and long-term heart health. Psychiatrist Dr Irshaad Ebrahim of Mediclinic Constantiaberg warns that chronic sleep disruption is often more serious than it appears.
“We are all allowed to have a couple of nights per week where we don’t sleep enough,” he explains.
However, a medical diagnosis of insomnia may apply when sleep problems occur more than two nights a week and lead to daytime symptoms such as fatigue, drowsiness, and disruption of daily functioning.
He adds that, according to international diagnostic criteria, these symptoms must persist for at least one month before insomnia can be formally diagnosed.
“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.”
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.”
Sleep hygiene and when to seek help for insomnia:
• Maintain a regular sleep-wake routine.
• Adjust your environment to promote better sleep (lighting, noise, temperature).
• Avoid habits that negatively affect sleep and health, such as:
o Smoking
o Excessive alcohol consumption
o Poor diet
When to seek medical advice:
• Poor sleep occurs at least three nights per week.
• Sleep problems significantly affect daytime functioning.
• Noticeable impact on daily activities or performance due to lack of sleep.
• Seek medical help when disrupted sleep clearly interferes with normal life.
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.
Compiled by Gypseenia Lion
