SUBSCRIBE
Thu, Jun 30, 2022
Health For Mzansi
  • Trending
  • My Health
  • Conversations
    • Podcast
  • Grow It
  • Recipes
  • Choices
No Result
View All Result
  • Trending
  • My Health
  • Conversations
    • Podcast
  • Grow It
  • Recipes
  • Choices
No Result
View All Result
Health For Mzansi
No Result
View All Result

Insomnia: What to do when you can’t sleep

by Raylentia Simmons
23rd Nov 2021
in My Health
Reading Time: 5 mins read
A A
Bedtime sweet spot linked to heart health

Insomnia is a sleep disorder in which you have trouble falling and/or staying asleep. Photo: Supplied/Health For Mzansi

Share on FacebookShare on TwitterShare on Whatsapp

A good night’s sleep is incredibly important for your health. In fact, it’s just as important as eating healthy and exercising. If you do not get consistent, good quality sleep, other areas of your life will suffer. 

Insomnia is a very common problem that takes a toll on your energy, mood and ability to function, just ask Amelia April (37) from Paarl. Photo: Supplied/Health For Mzansi

She would go to bed every night at ten o’clock, prepared to go to sleep. Hours later Amelia April (37) from Paarl in the Western Cape would still be wide awake, staring at the ceiling and listening to her husband’s soft snores. 

At times she would get up and go to the bathroom in search of antacid to get rid of the dreadful heartburn that plagued her constantly. 

ADVERTISEMENT

“I had insomnia for months every night because of heartburn. I would toss and turn and many times it affected my husband’s sleep. By the time I would go to sleep, it was already three in the morning. I had to get up at 06:40 to get my son ready for school, but I was exhausted and lacked energy to face the day,” April says. 

After a while, she realised her ritual of having coffee in the early evening caused the heartburn and subsequent insomnia. It took a long time to change her habits and cutting out coffee made her irritable and craving her nightly fix, but she finally kicked her habit. 

ADVERTISEMENT

“I now only permit myself some coffee in the morning and only every now and then. I sleep much better now, and my husband is very happy because I don’t disturb his sleep anymore. I also have more energy to face the day.”

Get your zzz’s

General practitioner Dr Anke Portwig says a lack of sleep can lead to fatigue, memory loss and a change in eating habits. 

General practitioner, Dr Anke Portwig. Photo: Supplied/Health For Mzansi

“General causes of insomnia are tension and psychiatric conditions like anxiety and depressive moods; medical conditions associated with pain, nocturia (a condition that causes you to wake up during the night to go to the bathroom), dyspnoea (difficult orlaboured breathing) or sleep apnoea (a potentially serious sleep disorder in which breathing repeatedly stops and starts),” Portwig explains.

“A change in routine, for example shift workers or people with jet lag; use of stimulating substances and certain medication can also cause insomnia.”  

ADVERTISEMENT

According to the World Sleep Society, three elements of good quality sleep are:

• Duration: The length of sleep should be sufficient for the sleeper to be rested and alert the following day.

• Continuity: Sleep periods should be seamless without fragmentation.

• Depth: Sleep should be deep enough to be restorative.

Bad sleeping habits can also be caused by what you eat and drink before you go to bed, especially less than two hours before you turn in. 

“Stimulants that can cause insomnia are coffee, fizzy cooldrinks and energy drinksbecause it contains caffeine and sugar. Alcohol makes you drowsy but can cause you to wake up earlier than usual,” says Portwig. 

While a morning mug of coffee can make you more alert and better able to concentrate, too much caffeine can lead to restlessness, feelings of anxiety and an increased heart rate. Photo: Supplied/Health For Mzansi
While a morning mug of coffee can make you more alert and better able to concentrate, too much caffeine can lead to restlessness, feelings of anxiety and an increased heart rate. Photo: Supplied/Health For Mzansi

There is also another side to this coin because certain other foods and drinks can be good for your sleep. “A diet that is low in refined sugar and carbohydrates can improve your quality of sleep.” 

There are natural products that can aid insomniacs.

“Melatonin is a hormone that exists in elevated levels naturally in the body during sleep. It is also available as a pill for the treatment for insomnia.”

General practitioner, Dr Anke Portwig

However, Portwig cautions that sleeping pills are a short-term solution and the ideal is to find the cause of the insomnia and treat it. 

“Sleeping pills must be used at the lowest effective dose and not for longer than three consecutive weeks. If it is necessary for long term, it must not be taken daily and must be reduced progressively, instead of stopping it quickly.” 

Changing your sleep habits and addressing any issues that may be associated with insomnia, such as stress, medical conditions or medications, can restore restful sleep for many people. Photo: Supplied/Health For Mzansi

Most sleep disorders are preventable or treatable, and there is help available – if you seek it. “Good sleep hygiene is part of the treatment for insomnia. It involves a fixed sleeping routine in a comfortable, quiet environment. The bedroom should preferably not be used to work in. 

“Avoid stimulants like coffee and big meals before going to bed. Avoid television and radio before bedtime. Avoid sleeping during the day and try to do physical activity during the day. Take a warm bath or read a book to relax before going to bed,” is Portwig’s advice. 

And finally, those late-night check-ins on your cell phone or scrolling through social media will not help. So, if you want to get your zzz’s, find some peace. 

Tags: healthhealthy lifestyleNutritionwellness
Share130Tweet81Send
Previous Post

How to protect your summer garden

Next Post

Why Jozi’s new mayor swopped her statoscope for politics

Raylentia Simmons

Raylentia Simmons

Related Articles

My Health

Follow these steps on your journey to a healthy heart

by Noluthando Ngcakani
24th Jun 2022
0

Keeping your ticker healthy can be difficult given the stressful times we're living in. Tick these boxes as you march along to better heart health. You know the drill ... eat healthily,...

Read more
Ever heard of a Mediterranean diet? You should try it!

Can intermittent fasting be good for weight loss?

21st Jun 2022
When should you go to hospital for a headache?

When should you go to hospital for a headache?

17th Jun 2022
Young and depressed? Here’s why

Young and depressed? Here’s why

15th Jun 2022
Next Post
Why Jozi’s new mayor swopped her statoscope for politics

Why Jozi’s new mayor swopped her statoscope for politics

Iron deficiency: How to eat yourself healthier

Iron deficiency: How to eat yourself healthier

Podcast: How families can prepare for emergencies

Stories

Finding a happy medium: Divorce vs co-parenting
Loyiso taps into liquid gold of extra virgin olive oil
Youth transform dumping site into thriving food garden
Winter: An ideal time to plant root veggies, take stock
Early pregnancy care essential for moms-to-be
Meet Mzansi’s Keto Queen, Sharney Blackway
Heart health: Keep your diet lean, clean and green
Yummy Meatless Wellington
No Result
View All Result

Categories

  • Choices (40)
  • Conversations (75)
  • Featured (1)
  • Grow It (52)
  • My Health (103)
  • Podcast (44)
  • Recipes (56)
  • Remedies (5)
  • Trending (275)

Recent

Sleep deprivation is detrimental to your health.

Why you should log off, shut down and sleep

30th Jun 2022

The heavy mental toll of carrying extra weight

30th Jun 2022
Olive vs vegetable oil: Soak up the best of both worlds

Olive vs vegetable oil: Soak up the best of both worlds

29th Jun 2022
Health For Mzansi

Contact us
Office: +27 21 879 1824

Marketing: +27 71 147 0388
News: hello@healthformzansi.co.za
Advertising: sales@foodformzansi.co.za

Privacy Policy
Cookie Policy

cropped-poster-2022-06-06T090553.304.jpg

Youth transform dumping site into thriving food garden

Manga Loyiso

Loyiso taps into liquid gold of extra virgin olive oil

cropped-poster-26.webp

Young doctors bring cheap private healthcare to Flats

Why you should log off, shut down and sleep

The heavy mental toll of carrying extra weight

Olive vs vegetable oil: Soak up the best of both worlds

When is a disease deemed a global emergency?

Boost your iron levels with Mangale’s pap and spinach

Monkeypox: Disease experts give the true facts

No Result
View All Result
  • Trending
  • My Health
  • Conversations
    • Podcast
  • Grow It
  • Recipes
  • Choices

© 2021 Health For Mzansi | Farmers For Change Pty (Ltd)

By continuing the use of our Website, you are explicitly and actively consenting to our processing of your personal information as per our Privacy Policy.
Cookie SettingsACCEPT
Manage consent

Privacy Overview

This website uses cookies to improve your experience while you navigate through the website. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may affect your browsing experience.
Necessary
Always Enabled
Necessary cookies are absolutely essential for the website to function properly. These cookies ensure basic functionalities and security features of the website, anonymously.
CookieDurationDescription
cookielawinfo-checkbox-analytics11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Analytics".
cookielawinfo-checkbox-functional11 monthsThe cookie is set by GDPR cookie consent to record the user consent for the cookies in the category "Functional".
cookielawinfo-checkbox-necessary11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookies is used to store the user consent for the cookies in the category "Necessary".
cookielawinfo-checkbox-others11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Other.
cookielawinfo-checkbox-performance11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Performance".
viewed_cookie_policy11 monthsThe cookie is set by the GDPR Cookie Consent plugin and is used to store whether or not user has consented to the use of cookies. It does not store any personal data.
Functional
Functional cookies help to perform certain functionalities like sharing the content of the website on social media platforms, collect feedbacks, and other third-party features.
Performance
Performance cookies are used to understand and analyze the key performance indexes of the website which helps in delivering a better user experience for the visitors.
Analytics
Analytical cookies are used to understand how visitors interact with the website. These cookies help provide information on metrics the number of visitors, bounce rate, traffic source, etc.
Advertisement
Advertisement cookies are used to provide visitors with relevant ads and marketing campaigns. These cookies track visitors across websites and collect information to provide customized ads.
Others
Other uncategorized cookies are those that are being analyzed and have not been classified into a category as yet.
SAVE & ACCEPT
Go to mobile version
Finding a happy medium: Divorce vs co-parenting Loyiso taps into liquid gold of extra virgin olive oil Youth transform dumping site into thriving food garden Winter: An ideal time to plant root veggies, take stock Early pregnancy care essential for moms-to-be Meet Mzansi’s Keto Queen, Sharney Blackway Heart health: Keep your diet lean, clean and green Yummy Meatless Wellington