Specialists are sounding the alarm, pointing out that poor sleep subtly contributes to the development of anxiety, depression, and reduced productivity. It is necessary to fundamentally change people's approach to sleep because it is often underestimated as the foundation of mental well-being.
Clinical psychologist Tony de Guevia, practicing at Netcare Akeso Alberton, emphasized that the influence of sleep on mental state is generally underestimated. He noted that the role of sleep deprivation in the development of anxiety disorders and depression is well documented. During sleep, not only physical energy is restored, but cognitive function and emotional regulation are also ensured.
De Guevia warned that one-third or half of people regularly do not achieve the recommended seven-to-eight-hour sleep norm per night, which causes concern in the context of modern high stress. He stated that striving to work late harms creativity and productivity, but under pressure, people often sacrifice rest, whereas in his opinion, rest is the basis of productivity, not its opposite.
Furthermore, De Guevia reported that there are over 80 recognized sleep disorders, among which chronic insomnia and obstructive sleep apnea are the most common. He added that undiagnosed sleep problems can significantly increase the risk of other health issues.
Modern lifestyle habits, especially evening internet news viewing (doomscrolling), pose a growing threat to sleep quality. The psychologist warned that using social media late at night, as well as blue light from screens, disrupts natural sleep cycles, and that intensive use of phones among high school students can affect their concentration and learning.
Stress is also a serious factor in sleep disturbance. Restless thoughts before sleep can delay the onset of sleep, and anxiety during sleepless nights often exacerbates the problem, creating a vicious cycle. According to De Guevia, each stressful event requires about twenty minutes on average for processing before a person can fall asleep.
He also noted the statistical tendency for women to experience sleep difficulties due to a combination of physiological and social factors, including childcare responsibilities. De Guevia cautioned against using alcohol or cannabis as sleep aids, as they disrupt natural cycles and can lead to dependence.
In conclusion, despite the apparent unattainability of quality sleep in a demanding life, there are numerous intrinsic benefits that justify re-evaluating the importance of sleep for all aspects of daily life.
Tips for improving sleep quality
To improve sleep, the expert suggested several recommendations: go to bed at the same time every night; put away gadgets and dim the lights at least 20 minutes before sleep; avoid caffeine after lunch and limit fluid intake before bed; maintain a cool and comfortable bedroom environment; ensure silence or use white noise; avoid oversleeping and long daytime naps; and finally, prioritize rest over just productivity.
De Guevia strongly recommended that anyone facing persistent sleep problems seek professional help. He advised consulting a doctor to determine possible physical causes or seeing a mental health specialist if the reason for wakefulness is stress, anxiety, or obsessive thoughts.
