Your Family - April 2017

APRIL 2017 29

EMOTIONAL STATE
‘Lack of sleep will typically
cause irritability, but
it can even cause or
worsen depression.’
SKIN, HAIR, AND NAILS
‘Because sleep mediates
tissue repair, your skin, hair,
and nails will suffer under
sleep deprivation.’ You may
develop break-outs or a
pallid tone to your skin, your
nails might break or split
more easily, and your hair
may lose some of its healthy
bounce and shine.
MEMORY ‘Sleep disorders
typically affect your
memory and cause
forgetfulness of minor
things like names and
dates, but this can become
more severe the longer the
disorder goes untreated.
Concentration can also be
severely affected; driving
after being awake for 19
hours is the same as driving
drunk, and driving after 26
hours of being awake is the
same as driving at double
the legal limit of alcohol.’
RISK OF HEART DISEASE
‘Depending on your sleep
disorder, you may be at
increased risk of heart
disease or little to no risk
at all. For example,
obstructive sleep apnoea
can increase the risk of heart
disease by 23 times while
many other disorders barely
affect this risk.’
RISK OF DIABETES ‘Lack of
sleep on any given night can
cause your blood sugar to
rise the following morning,
but if the sleep problem is
corrected, your sugar levels
will return to normal. Long-
term sleep deprivation
can result in long-term
issues with your blood sugar
levels. On the other hand,
diabetes can actually cause
FEATURE: CANDICE CURTIS PHOTO: FOTOLIA.COMsleep problems.’

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DOCTOR’S NOTE

‘While watching excessively violent

or graphic shows before bed is

known to keep people awake at

night, I’ve yet to meet a person who

complains of being kept awake after

watching Mr Bean,’ says Dr Rosman.

THE PROBLEM: TOO MUCH TECH

‘For an hour or so before bedtime, your brain

needs to relax and prepare for sleep,’ says

Dr Rosman. ‘If you focus on stimulating

activities that cause more arousal or

excitement, you’ll struggle to sleep. The blue

background on your phone or tablet has a

light frequency that causes arousal so it’s best

to limit your use of these devices for up to

two hours before bed.’ He also advises that

you avoid watching TV shows with excessive

violence or graphic content close to bedtime

as these will keep you awake.

3 REASONS WHY YOU’RE NOT GETTING

ENOUGH SLEEP AND HOW TO FIX THEM

THE PROBLEM: OVERWORKING YOURSELF

Dr Rosman says one of the most common

causes of sleep deprivation is trying to fit too

much work into your day. ‘There’s a perception

that you’re somehow “better” if you can work

an 18-hour stretch, and many businesses still

think that working long hours is desirable.

After a certain number of hours your brain

actually stops functioning efficiently,’ he says.

THE PROBLEM: BAD BEDTIME HABITS

By going to bed and waking up at irregular

times, your body doesn’t get a chance to

develop a routine, and this plays havoc with

your body clock. This can cause you to feel

tired even after you’ve had enough sleep, or

make it difficult for you to fall asleep at night

because you think you’re not tired.

THE SOLUTION

While Dr Rosman advises against stimulating

activities close to bedtime, he notes that if

your hobby is gardening, for instance, and you

watch a gardening programme, it might relax

you, even though it’s stimulating.

‘If you struggle to stay away from smart

devices before bed, there are apps and settings

that give the screen a yellow tinge and filter out

the blue background,’ he says. There are also

yellow lensed glasses that you can wear for

about two hours before bed to filter the blue

light, if you’re a bit more adventurous!

DON’T have a ‘nightcap’. ‘Alcohol might

make you feel sleepy but it’ll wake you

up a few hours later,’ says Dr Rosman.

DO ditch the caffeine. ‘Avoid caffeinated

drinks and opt for tea instead.

Remember that tea might not contain

caffeine, but it contains theobromine,

which has a similar effect to caffeine.

Most herbal teas have a calming effect,

making them your safest bet,’ he says.

DON’T go to bed hungry. Going to bed

on an empty stomach will make you

more likely to wake up for a snack.

3 TIPS TO HELP YOU

SLEEP THROUGH

THE SOLUTION

Work smart and be productive so that you can

get through your workload without having to

put in extra-long hours. ‘Spending some time

on a relaxing or pleasant activity or hobby in

the evenings between finishing dinner and

getting ready for bed helps you displace some

of the stresses of the day from your mind and

mentally prepare for sleep,’ says Dr Rosman.

THE SOLUTION

‘Go to bed and get up at the same time,’

advises Dr Rosman. ‘Try to keep sleep-ins to

a minimum. Keep a regular bedtime routine

each night: a relaxing bath, brushing your teeth,

and then reading a few pages of a book for

instance. This allows your brain to wind down

and prepare for sleep.’