WORLD SLEEP DAY
Are you getting enough of the good stuff?
The World Health Organisation (WHO) says a societal “lack of sleep” is a global health epidemic. It estimates that around 66% of adults in developed nations are not getting enough sleep. Research indicates that insufficient sleep — typically categorised as less than seven hours per night — has a detrimental effect on brain health and is linked to Alzheimer’s, depression, bipolar disorder, cancer, diabetes, infertility, heart attacks, weight gain, obesity and suicide.
This year, World Sleep Day is scheduled for March 18 with the theme of “Quality Sleep, Sound Mind, Happy World”. The annual event is intended to be a call to action on important issues related to sleep, including decreasing the burden of sleep problems on society through better prevention and management of sleep disorders.
Behavioural strategist and sleep expert
Joni Peddie is a firm believer in the restorative power of quality sleep. “This year’s World Sleep theme is exactly what we need in a world that has been mentally assaulted over the past two years, first by the Covid-19 pandemic, and now by the war raging in Ukraine. This has taken a toll on mental health,” she says.
Though there were high hopes that 2022 would be a “kinder” year, many people are frazzled on multiple levels, says Peddie.
“Their brains are idling like a car on stress and anxiety. Turning off that mental engine to get adequate, restorative sleep so that you wake up feeling refreshed and invigorated is increasingly difficult.”
Peddie, who is writing a book titled Sleep is your Superpower, provides some tips on how to achieve quality sleep. Her first suggestion is to plan your day, allocating time away from screens to walk outside and look into the distance. “Breathe in deeply and then do 10 or more squats several times a day.”
In addition, try to get outside for five to 30 minutes each day as the sun sets. “Our eyes are an extension of our brain. Research shows that even five minutes of ‘sunset light’ provides a buffer for our eyes against the harsh, bright lights in our homes at night. This light stops the brain from producing enough melatonin — the sleep hormone — which helps us fall asleep,” explains Peddie.
She also advises spending time on nonsleep deep rest to reduce stress levels. This can include prayer, meditation, yoga, lying on the grass watching the clouds, or simply doing deep-breathing exercises.
A warm bath or shower before going to bed and a cool bedroom — ideally at around 16°C to 18°C — are also good enablers for quality sleep, advises Peddie.
She also suggests getting enough magnesium as this helps reduce stress. Magnesium can be found in cooked spinach, pumpkin seed kernels, almonds, cashews, soy milk, cooked black beans, dark chocolate, peanut butter and whole-wheat bread.
Importantly, stop drinking caffeine at 2pm, avoid excessive alcohol intake, and avoid all screens — TV, laptops and mobile phones — for at least an hour before going to bed.
Instead of reaching for the coffee when you wake up, Peddie advises drinking a glass of water or rooibos tea to rehydrate the body.
And don’t forget regular exercise. “Exercise is imperative for a good night’s sleep. If you dislike exercising, a 20- to 30minute walk will suffice. Morning is best but if that’s not going to fit into your schedule, aim for a walk any time of the day on a daily basis,” she says.
Replacing your mattress at least every seven or eight years and all your pillows every year or two is also critically important, says Peddie. Riaan Strydom, brand executive at Bravo Brands Sleep Products, the manufacturer of a variety of mattress brands including Slumberland, points out that even good-quality products need to be replaced on a regular basis.
“In SA most people tend to keep their mattresses for far too long and don’t replace them frequently enough. However, over time the foam and the springs deteriorate, with the result that the mattress is no longer fit for purpose,” he says. “If your mattress is lumpy, has visible sagging or is no longer giving the required support, it’s time for a new mattress. Similarly, if you are waking up with back, neck or shoulder pain, it could be that your mattress is no longer providing you with sufficient support.”
Given that we spend a third of our lives sleeping, the quality of the mattress we choose to sleep on is very important, he says.
“There is no right or wrong mattress type, ultimately it’s a personal decision,” says Strydom. “A huge amount of research and development has gone into the manufacture of mattresses in recent years to ensure a wide range of comfort and support. My advice is to test the mattress — not just with your hand or knee — but to actually lie on it to test whether you find it comfortable and whether it provides the support you require.”