Hi Doctor, lately I’ ve been struggling to fall asleep, even though I feel tired. What could be causing this and how do I get a good night’ s sleep?
Hi Nombulelo
Difficulty falling asleep is a common issue and can have many causes. Stress, anxiety, irregular sleep schedules, late-night screen time, caffeine, certain medicines and even underlying health conditions like sleep apnoea, depression or thyroid imbalances can be contributing factors.
To improve your sleep try establishing a calming bedtime routine: Avoid caffeine after lunch and alcohol close to bedtime, limit screen use at least an hour before bedtime or take a warm bath before bed to relax.
If your sleep problems continue for more than a few weeks, it’ s important to consult a doctor, who may:
• Conduct a medical assessment to check for conditions such as sleep apnoea, anxiety or depression
• Suggest a short course of sleep aids or melatonin supplements, if appropriate
• Recommend Cognitive Behavioural Therapy for Insomnia( CBT-I), which helps address the thought patterns that interfere with sleep
• In some cases, refer you for a sleep study to assess breathing or sleep cycles.
Remember to always check your specific plan benefits or contact Bonitas for guidance on what’ s covered and how to access care.
Hi Doctor, I’ ve been trying to lose weight for a while now but the scale just isn’ t budging. What could I be doing wrong?
Hi Nigel
Weight loss can plateau for many reasons, such as eating hidden calories, skipping meals or relying too heavily on exercise without adjusting your diet. Lack of sleep and stress can also slow your progress.
Start by tracking what you eat and watching your portion sizes. Aim for balanced meals with lean protein, plenty of veggies, fibre and healthy fats – and don’ t forget to stay hydrated. A good night’ s sleep and managing stress can make a big difference too.
If you’ ve been consistent for a few months but still not seeing results, it’ s worth checking in with your doctor or a registered dietitian.
Who can:
• Rule out medical causes such as thyroid or hormonal issues
• Help you fine-tune your eating plan
• Create a safe, sustainable routine that fits in with your lifestyle
As a Bonitas member you also have exclusive access to discounted gym memberships and wellness initiatives through the B Value & Wellbeing Programme, which you can access through the Bonitas website.
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Bonitas Member Magazine Issue 4 / 2025