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WHEN IS SLEEP ENOUGH? – A DOCTOR’S PERSPECTIVE

Dr Boima
HEALTH ISSUES

-Are you having difficulty falling asleep at night?
-Are you awakening during the night?
-Are you waking up too early than intended?
-Are you not feeling refreshed after a night's sleep?
-Are you struggling with daytime fatigue or sleepiness?
-Do you easily get irritable or anxious?
-Do you have difficulty in paying attention or focusing on tasks?
-Are you prone to many errors and accidents?
-Do you suffer from throbbing tension headaches?

Well, if you said yes to any of the above symptoms you are not getting enough or at least quality sleep. We spend something like a third of our lives sleeping, yet we understand relatively little about the purpose of sleep. On average, adults should have 7-8 hours of uninterrupted sleep per day. Infants sleep more.

The technical term for a poor sleep pattern is insomnia. About a third of adults report insomnia at sometime each year. Even though it is common, many people don't seek help for insomnia, so it often goes untreated. Insomnia is not a disease itself, it's often a sign that something serious might be going on in a person's life.

Short-term Causes

-Stress – work, health, family, relationship, financial issues can keep one's mind active at night
-Grief -divorce, illness or loss of a loved one
-Substance abuse – alcohol and stimulants like nicotine
-Medications –  stimulants and caffeine containing meds

Long-term Causes

-Restless legs Syndrome- difficulty sleeping because one feels an incessant urge to move
-Sleep Apnoea Syndrome- usually in overweight people air passages collapse during deep sleep and cause snoring and sudden frequent wakening
-Depression – one can either sleep too much or have trouble sleeping
-Anxiety- restlessness through sleep
-Mania- excessive energy and feeling of less need for sleep
-Psychosis- often results in reverse sleep-wake cycle

The general principles of getting a good night's sleep is to establish a regular healthy day-night routine (with exceptions to shift workers and jet lag phenomenon). A bedroom should be associated with sleep rather than be treated as a workroom or office.

DO's

-have a consistent sleeping and waking time
-have a darkened quiet room
-relax before going to bed (hot bath, relaxing music, soothing massage)
-have warm milk or herbal tea (decaffeinated)
-if you are lying awake for more than 20 minutes ,get out of bed, do somethimg relaxing or try another room

DON'Ts

-take day-time naps
-lie-in late in the morning (even if tired)
-drink tea/coffee within 6hours of bedtime
-have heavy meals close to bedtime
-drink plenty of water before bed
-use alcohol to help sleep (it's v.short lived)
-watch TV/use laptop in bed
-exercise vigorously close to bedtime
-use bed for anything other than sleep and sex

Sometimes all the techniques we try to help us sleep simply don't work. In this case, it's time to see a Doctor and get medications that can help re-establish the sleep pattern. They should be used in their lowest effective dose and not be taken long-term as they are addictive! Benzodiazepines like diazepam and antihistamines can be prescribed.

For questions email agboima@yahoo.com
 

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WeekendLife

Vee Mampeezy wants to marry again!

28th November 2022

In May 2014, controversial pint sized musician, Odirile Sento married his longtime girlfriend, Kagiso Sento in a glamorous wedding, not knowing that eight years later, the two will be fighting until the very end of their holy union.

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WeekendLife

Motsetserepa needs help

18th October 2022

Mental health is one critical element in someone’s life but gloomily, it is often overlooked. Topics centered on mental health and depression dominate the public discourse. The national conversation surrounding mental wellness, both online and offline has aided in the stigma of suffering from depression being removed, slowly but surely.

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WeekendLife

TatsoConnekt Leading Women Brunch

14th October 2022

On Saturday 29 October 2022 (11:00- 15:00) Bash Connektor will be presenting their 1st TatsoConnekt Leading Women Brunch which will be hosted by Basadi’Bash’Masimolole. Tatso. A Setswana word. Taste  .Tatso / ta-tso/. verb.

The Brunch will be held at Myhomecafe by Mogobane Dam and tickets are selling at P650 per person. Only 50 tickets available and sold through pre-booking. The value of the offering will be a brunch meal + bottomless mimosas + connekting conversations that matter with leading women in corporate and entrepreneurship. This is an inspirational / empowerment connekting session for Women.

Bash Connektor is a Marketing Company with a twist founded in March 2022 by Basadi Bash Masimolole who has 15 years plus Marketing Experience. The INTENT of Bash Connektor is to Link People, Experiences, and Brands. The K instead of C is INTENTIONAL. We are all about contributing towards AMPLIFYING brand and country messages through curating experiential offerings and connekting conversations that matter, said Basadi Masimolole.

With a sponsor or funding, Basadi Masimolole’s ultimate goal is to have visual podcasts and empowerment connektor sessions at villages as part of cultural tourism and contributing towards the Botswana Government’s Rural Areas Development Program (RADP).

Individuals interested in purchasing the limited number tickets or Brands interested in participating on the TatsoConnekt Leading Women Brunch through sponsorships/ brand placement opportunities can reach Basadi’Bash’Masimolole on +267 7140 6660 / masimololebasadi@gmail.com / Bash Connektor Facebook page.

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