Online Reporter
Dr Farzana Naeem-Herald Correspondent
Sleep is often considered a luxury in today’s fast-paced world, but it is essential for mental and physical health.
World over, Zimbabwe included, life’s pressures compounded by social and economic challenges, sleep related disorders have become increasingly prevalent, affecting around 30 percent of adults.
Despite their impact, sleep disorders often go unnoticed or are misunderstood, leading to a cycle of poor health and reduced productivity.
Recognising sleep disorders and their effects
Sleep disorders encompass a range of conditions, including insomnia, sleep apnoea, restless leg syndrome, and more. Insomnia is the most common, characterised by difficulty falling or staying asleep, or waking up too early.
Sleep apnoea, marked by interruptions in breathing during slumber, is another significant yet under-reported condition.
Sleep issues often manifest as fatigue, irritability, and cognitive impairments, such as difficulty concentrating or making decisions.
These symptoms can affect both personal and professional life, diminishing quality of work, straining relationships, and reducing overall quality of life.
The consequences extend beyond exhaustion; chronic sleep disorders are linked to severe health problems like hypertension, diabetes, and a weakened immune system.
The link between sleep and mental health
The connection between sleep disorders and mental health is profound.
Poor sleep can contribute to mental health conditions like anxiety and depression, and in turn, these conditions can worsen sleep problems, creating a vicious cycle.
For instance, people with chronic insomnia often report symptoms of anxiety and depression. This bi-directional relationship emphasises the need for comprehensive treatment plans that address both sleep and mental health issues.
Addressing sleep disorders: Holistic approaches
Cognitive-Behavioural Therapy for insomnia (CBT-I): CBT-I is a proven method for treating chronic insomnia. It focuses on changing behaviours and thought patterns that interfere with sleep.
Techniques include sleep restriction, stimulus control, and cognitive restructuring, which help individuals develop healthier sleep habits.
Sleep hygiene: Good sleep hygiene is foundational for improving sleep quality. This includes maintaining a consistent sleep schedule, creating a restful sleep environment, and avoiding stimulants like caffeine and nicotine before bedtime. Reducing screen time at least an hour before sleep is another effective strategy.
Lifestyle adjustments: Regular exercise and a balanced diet can support better sleep. Activities like yoga, tai chi, or even gentle stretching before bed can promote relaxation. Ensuring proper nutrition and hydration is also crucial for maintaining stable energy levels throughout the day.
Medical and professional support: When lifestyle changes and therapy are not sufficient, consulting a sleep specialist or healthcare provider is essential. Conditions like sleep apnoea may require specific interventions, such as the use of a CPAP (Continuous Positive Airway Pressure) machine or other medical treatments.
Practical tips for better sleep
• Create a sleep-inducing environment: Keep the bedroom dark, quiet, and cool to facilitate relaxation. Blackout curtains, white noise machines, and fans can help create the ideal environment.
• Establish a pre-sleep routine: Engaging in calming activities like reading, listening to soothing music, or taking a warm bath can signal to your body that it’s time to wind down.
• Limit alcohol and caffeine: These substances can disrupt sleep cycles, leading to restless nights.
• Practice mindfulness: Techniques such as deep breathing, progressive muscle relaxation, or guided visualisation can reduce pre-sleep anxiety and promote better rest.
When to seek help
Persistent sleep problems should not be ignored. If you experience chronic difficulties falling or staying asleep, or if sleep disruptions significantly affect your daily life, professional guidance is essential.
Healthcare providers, sleep specialists, and mental health professionals can provide tailored treatment plans that address the root causes of sleep disorders and improve overall well-being.
A wake-up call for society
Raising awareness about sleep disorders and their impact is critical for fostering a culture that prioritises rest and mental health.
By acknowledging that sleep is a pillar of health and not a luxury, communities can work towards creating environments that support restful sleep.
This includes promoting work-life balance, discouraging late-night work habits, and integrating sleep education into public health campaigns.
Understanding the importance of sleep and treating sleep disorders as legitimate health concerns can transform lives. Addressing these challenges holistically not only enhances individual well-being but contributes to a healthier, more productive society.
Association of Healthcare Funders of Zimbabwe (AHFoZ) article written by: Dr Farzana Naeem (PhD), founder and principal clinical psychologist at Gateway Mental Health Rehabilitation)
Feedback: Dr Farzana Naeem 0788080001 (www.ahfoz.org / ahfoz@ahfoz.co.zw)
daniel chigunwe
