Sleep Resources | Polokwane Sleep Centre

Condition Guide

What Is Sleep Apnoea?

Sleep apnoea is a serious sleep disorder in which a person's breathing is repeatedly interrupted during sleep. These interruptions — called apnoeas — can occur hundreds of times per night, each lasting from a few seconds to over a minute.

The most common form, Obstructive Sleep Apnoea (OSA), occurs when the muscles in the throat relax and block the airway. The brain detects the lack of oxygen and briefly wakes you to reopen the airway — a process you're usually unaware of.

Risks of Untreated Sleep Apnoea

2.2×

Higher risk of heart disease

2.5×

Higher risk of diabetes

Untreated OSA is also linked to high blood pressure, stroke, depression, and significantly increased accident risk due to daytime fatigue.

Signs & Symptoms

• Loud, chronic snoring
• Witnessed pauses in breathing
• Gasping or choking during sleep
• Excessive daytime sleepiness
• Morning headaches
• Poor concentration & memory

Condition Guide

Understanding Insomnia

Insomnia is the inability to fall asleep, stay asleep, or achieve restorative sleep — despite having adequate opportunity to do so. It affects roughly one-third of adults at some point in their lives.

Types of Insomnia

Acute Insomnia — Short-term, typically triggered by stress or a life event. Usually resolves on its own.
Chronic Insomnia — Occurs at least 3 nights per week for 3 months or more. Requires professional assessment and treatment.
Comorbid Insomnia — Insomnia that co-exists with another condition such as anxiety, depression, or chronic pain.

Treatment Approaches

The most effective first-line treatment is Cognitive Behavioural Therapy for Insomnia (CBT-I) — a structured programme that addresses the thoughts and behaviours that perpetuate insomnia. We also assess for underlying causes and, where appropriate, recommend short-term medication alongside behavioural therapy.

Sleep Hygiene

10 Tips for Better Sleep

Good sleep habits — sometimes called sleep hygiene — are the foundation of healthy sleep, regardless of whether you have a sleep disorder.

1

Keep a Consistent Schedule

Go to bed and wake at the same time every day — even on weekends. This reinforces your natural sleep cycle.

2

Create a Dark, Cool Environment

Your bedroom should be quiet, dark (use blackout curtains), and cool (around 18°C is ideal for most adults).

3

Limit Screens Before Bed

Blue light from phones and TVs suppresses melatonin. Switch off screens at least an hour before sleep.

4

Avoid Caffeine After 2pm

Caffeine has a half-life of 5–7 hours. An afternoon coffee can still be affecting your sleep at midnight.

5

Exercise Regularly

Regular physical activity promotes deeper sleep. Avoid vigorous exercise within 2–3 hours of bedtime.

6

Limit Alcohol

Alcohol may help you fall asleep, but it significantly disrupts sleep quality and REM sleep later in the night.

7

Establish a Wind-Down Routine

Signal to your body that sleep is coming — a warm bath, gentle stretching, or reading in low light.

8

Don't Lie Awake in Bed

If you can't sleep after 20 minutes, get up and do something calm until you feel sleepy. Lying awake reinforces the association between bed and wakefulness.

9

Manage Stress

Anxiety and rumination are among the leading causes of insomnia. Mindfulness, journalling, and relaxation techniques can help.

10

Seek Professional Help

If sleep problems persist for more than a few weeks, don't suffer in silence. A sleep specialist can identify and treat the underlying cause.

Latest from the Centre

Sleep Health Blog

Practical articles, research summaries, and expert insights from the Polokwane Sleep Centre team.

Sleep Apnoea

Sleep Apnoea and Heart Disease: The Hidden Link

People with untreated sleep apnoea are more than twice as likely to develop heart disease. Here's what you need to know about the connection.

CBT-I: The Most Effective Insomnia Treatment You've Probably Never Heard Of

Cognitive Behavioural Therapy for Insomnia outperforms sleeping pills in long-term studies. We explain how it works.

Life with CPAP: What to Expect in Your First 90 Days

Starting CPAP therapy can feel overwhelming. Our guide walks you through the adjustment period and how to make it work for you.