A radical shift is needed in how people think about sleep, with experts warning that poor rest is quietly fuelling anxiety, depression and reduced productivity
This is according to clinical psychologist Tony de Gouveia, who practices at Netcare Akeso Alberton. He says sleep is still widely underestimated as a pillar of mental well-being
“Just how much our sleep affects our mental health and well-being is generally vastly underestimated,” De Gouveia says
“The role of poor sleep in anxiety and depression is well documented. It’s not only our physical energy that is replenished during sleep, but it is also essential for our cognitive functioning and emotional regulation.”
He warns that between a third and half of people regularly fail to get the recommended seven to eight hours of sleep per night, a trend he described as concerning in an already high-stress society
“Burning the midnight oil is the enemy of productivity and creativity, yet when we are under pressure, rest is often the first thing we tend to sacrifice. We need to rethink how we value our sleep. Rest is fundamental to productivity, not its opposite,” he says
De Gouveia says there are more than 80 recognised sleep disorders, with chronic insomnia and obstructive sleep apnoea among the most common
He adds that undiagnosed sleep conditions can significantly increase the risk of other health complications
He also pointed to modern lifestyle habits, particularly late-night “doomscrolling”, as a growing threat to sleep quality
“Doomscrolling on social media late into the night, along with the blue light from screens that disrupts normal sleep patterns, is becoming a significant issue,” he says, warning that heavy phone use among high school pupils may impact their learning and concentration
Stress, he adds, is another major disruptor. Racing thoughts before bed can delay sleep onset, while anxiety during sleepless nights often worsens the problem, creating a cycle that is difficult to break
“Each stressful thought takes the average person about 20 minutes to process before they can start to fall asleep,” he explains
He says women are statistically more likely to experience sleep difficulties due to a combination of physiological and social factors, including childcare responsibilities
De Gouveia cautions against using alcohol or cannabis as sleep aids, saying they disrupt natural sleep cycles and may lead to dependence
“Getting enough quality sleep may seem like an elusive goal, a luxury we can’t afford in our busy lives,” he says. “But there are numerous intrinsic benefits that make it truly worthwhile to re-evaluate the importance of sleep for every aspect of our daily lives.”
Rest reset: Tips for better sleep
1.Go to bed at the same time every night and stick to it
2.Put down devices and dim lights at least 20 minutes before bed
3.Avoid caffeine after lunch and limit fluids before bedtime
4.Keep your sleeping environment cool and comfortable
5.Ensure a quiet space, or use white noise if needed
6.Avoid oversleeping or long daytime naps
7.Prioritise rest as a goal, not just productivity
De Gouveia urges anyone struggling with persistent sleep problems to seek professional help
“If your sleep doesn’t improve or you still don’t feel rested, consult a doctor to investigate whether there may be an underlying physical cause, or book an appointment with a mental health professional if stress, anxiety or racing thoughts are keeping you awake,” he says
– IOL Lifestyle
