Sowetan Friday March 18 2022
News 9
SPONSORED CONTENT: WORLD SLEEP DAY
Are you getting good down time? World Sleep Day celebrated today By Lynette Dicey
The World Health Organisation says a societal “lack of sleep” is a global health epidemic. It estimates that about 66% of adults in developed nations are not getting enough sleep. Research indicates that insufficient sleep — typically categorised as less than seven hours a 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 today, 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. 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
Sleep expert Joni Peddie. / SUPPLIED
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,” 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 invigo-
rated 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.” Try to get outside for five to 30 minutes each day as the sun sets. “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,” she says. She also advises spending time on non-sleep 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 about 16°C to 18°C — are also good enablers
for quality sleep. 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. And don’t forget regular exercise. “Exercise is imperative for a good night’s sleep. If you dislike exercising, a 20- to 30-
‘‘
Stop drinking caffeine at 2pm, avoid all screens before bed
minute walk every day will suffice,” 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, says even goodquality products need to be replaced on a regular basis. “In SA, most people tend to keep their mattresses for too long. 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 one. 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.
WITH YOU THROUGH LIFE
Through your life there are wonderful moments that are tribulations and celebrations. These moments are stitched into our memory and define who we become. Since 1927, Edblo has been South Africa s most loved bed. We look forward to being part of these moments and to be with you through life. We invite you explore our range and start your life journey.
www
www.edblo.co.za
EdbloSA
Supporter of World Sleep Day