LoveLocal Bloemfontein May-June Edition 2024

CONTENTS

5 IN EN OM DIE HUIS

EDITOR’S NOTE

In a world full of digital noise, we are thrilled to publish the next Love Local publication, an easy digestive publication whose ultimate goal is to connect local businesses with local residents.

Dear readers, we invite you to support the businesses that make our community thrive. Scan the QR-Codes on the ads, watch the videos on our LoveLocal Bloemfontein Facebook page, and discover the hidden gems that make Bloemfontein special.

To our advertisers, thank you for being the heartbeat of our community. Your participation in this edition not only promotes your business, but also strengthens the fabric of our local connections.

Here’s to a journey of discovery, support, and community pride!

Let’s love local!

6 EVENTS & SHOWS

15 LEKKER EETPLEKKE

GO FUNERAL

11 AUTOMOTIVE

Het jy geweet die koste van ‘n begrafnis in Suid-Afrika kan wissel van R12 000 tot R60 000, afhangende van jou keuses? Daarom sal ‘n begrafnisplan van R10 000 skaars die behoeftes van ‘n begrafnis dek – wat meebring dat sommige families reëlings moet tref om die kostes te dek. Ons Maatskappy van die Maand is GOFuneral wat jou kan help om `n begrafnisplan uit neem as jy nog nie een het nie.

Lees meer op bladsy 22.

Kom ons ONDERSTEUN plaaslik, EET plaaslik en KOOP plaaslik.

#lovelocal

#loveBloemfontein

VOLG ONS

Unlock the excitement of upcoming events and shows with a simple scan! Flip to page 6 and use the QR code to dive deeper into event details and get ready to make memories.

8 THE BEST WINTER HOUSE PLANTS

Turn over to page 8 and delve into the cozy world of winter house plants – bringing warmth and greenery into your home sanctuary.

10 RUNNING & CYCLING EVENTS

Explore the exhilarating world of running and cycling events on page 10 – where the thrill of the track and the open road converge!

12 MOVIES

There’s nothing that beats watching a blockbuster movie in the cinema! Explore our latest movie reviews for the scoop on what’s hot in theaters right now.

16 PANNEKOEK MET MELKTERTVULSEL

Ons deel `n heerlike pannekoek met melktertvulsel-resep op bladsy 16 - net betyds vir die koue en reënerige winterdae.

18 HAS YOUR BUSINESS MADE THE MOVE?

Discover the power of short-form videos for businesses! Check out our comprehensive guide on crafting effective short videos for maximum impact

Scan Me

WHAT’S THE QR FOR?

Each business has a QR code providing more information about the business. You can simply scan the QR code with your Camera app to view.

HOW TO SCAN QR CODES?

Simply open your camera app, point it at the QR code like you’re going to take a close pic of it (but don’t) and wait for a message to pop up. Then click it.

THE MONEY CYCLE

When you spend money

local, your neighbours keep their jobs and continue spending money, keeping you employed and in business.

Pattern:

Start by making a magic circle, then working out from that circle, ch 59.

size if necessary to obtain correct gauge. Please note pattern is written in American English. Below is a Stitches and Abbreviations list.

Row 1: Hdc in the 2nd ch from hook and in each across; at the end of the chain, when you reach your beginning loop, sl st into the centre of the loop. Turn. (58 hdc)

Row 2: Ch 1, working in the blo hdc in each st all the way across; turn.

Row 3: Ch 1, working in the blo hdc in each st all the way across; at the end of the chain, when you reach your beginning loop, sl st into the centre of the loop. Turn

Rows 4 onward: Repeat rows 2 and 3 until your work from the beginning measures approximately 48cm or the desired width.

Turn hat inside out so that wrong side is facing. Working through both thickness and the blo of both sides, sl st in each st across crocheting the two ends together. Fasten off leaving a long tail. Using the long tail, sew the top of the hat closed. Fasten off and weave in your ends. Make optional pompom and affix to the top.

Stitches and Abbreviations:

Blo - Back Loop Only

Ch - Chain

Hdc - Half Double Crochet

Rpt - Repeat

Sk - Skip

Sl St - Slip Stitch

Yo - Yarn Over

Happy Stitching

Steve Hofmeyr – Neil Diamond

Tribute

Bloemfontein

8 May @ 18:30

Dodo

Bloemfontein

23 August @ 6:15

SHOWS | BLOEMFONTEIN

Demi Lee Moore

Boemfontein

17 May @ 9:00

Demi Lee Moore

Boemfontein

24 August @ 17:00

Samantha Boemfontein

1 Junie @ 15:00

Dodo

Boemfontein

24 August @ 18:00

Dodo

De Oude Kraal

Country Estate, Bloemfontein

8 June @ 11:00

Monique Steyn

Bloemfontein

23 & 24 August @ 18:00

@LoveLocal - Bloemfontein

for monthly email at lovelocalsa.com

local questions at bloemfontein@lovelocalsa.com

local business in Bloemfontein

Plaaslike skole deel hulle nuus en prestasies aanlyn en ook elke kwartaal in die AWSUM koerant.

0551 1 4330 399660 0

Weebbppaggee: : wwwww..sshhaddeeppoorrtt..ccoo..zza

FOR R ALLL YOOUUR R SHHAADDEEPPORRTT, , OUUTTDDOOOOR R ROOLLL L - UP P BLLINNDDS S / SEECCUURRIITTY Y DOOOOR R NEEEDDS S

TEELLL L US S YOOU U SAAW W THHIIS S AD D ANND GET T A FRREEE E SIIDDE PAANNEEL L WIITTH H

YOOUR R SHHAADDEPPORRT T

PHOONNE US S TOODDAAY Y

FOOR R A FREEE E

QUUOOTTAATTIIOON N

The Best Winter Houseplants

10 plants to grow indoors in winter

Anthurium

The plant prefers medium sunlight and moist, well-drained soil. The waxy ‘flowers’ are in fact spathes, bright leaves to attract insects in the plant’s natural habitat. There are common varieties with white, pink, or red flowers, but many other shades too. The blooms can last up to three months and appear up to six times per year.

Succulents

Since they can be found on every continent, except Antarctica of course, succulents have been adapting to all sorts of environmental settings, ranging from dry climates or heavy

Make sure you know how to care and when to water your succulents. You will be able to enjoy these beauties all year round!

Aloe Vera

Chinese Evergreen

Part of the Arum family. The remarkable thing about this plant is its ability to absorb benzine, formaldehyde and carbon monoxide from the air. Watering every second week in winter and once a week in summer is ideal for this plant. Low light is very well tolerated. Darker rooms which don’t get much sunlight really are perfect for this guy.

Dracaena

Dracaena Marginata or Madagascar Dragon tree has thin upright leaves with pink edging on a green center. Dracaena like to dry out a tad; water when the soil is dry to the touch. At this point the soil needs to be thoroughly watered until it can be seen from the drainage holes. In strong light, watering will need to be more frequent. In lower light, water less often.

The gel that grows inside this littles guys leaves is used for everything, from skincare products to cleaning items, health drinks to supplements. These slow growing, stemless succulents have thick, fleshy, grey-green leaves with serrated edges.

Jade Plant

It’s happy to tolerate warm and colder conditions and can withstand low-light conditions easily enough. As long as you keep up with a monthly watering routine and give it a little bit of sunlight, it’ll last through to spring and summer.

Peace Lily

Their creamy-white flowers appear in spring and sporadically throughout the year, given enough light. It should be noted that this plant contains calcium oxalate and is toxic to pets, so it should be kept out of reach of the masters of the house! Brown leaves is an indicative of too dry soil, although Peace Lilies can go happily with barely moist soil, and will not tolerate too wet soil at all.

Orchids

Orchids are classic and seasonal choices to bring your indoor winterscape to life. They are also among the best bathroom plants and you can quickly get to grips with orchid care.

Tradescantia

Tradescantia is a species of spiderwort native to South America, also known as the wandering Dude, because it grows rapidly and will urban wild any space. This classic retro winter houseplants looks beautiful and is among the best plants for hanging baskets or for containers, and is stunning and easy-care for.

Snowdrops

If you are planning a winter garden, it’s likely you’re thinking of snowdrops. And guess what? They can be grown indoors too. They bring a welcome foretaste of spring and are guaranteed to lift the spirits on dreary winter days.

AUTOMOTIVE

ARE U IN THE MARKET FOR A VEHICLE ???

Stop wasting time surfing the internet, just to be a soft target for scammers.

THABILE WHEELS

Come visit us @Thabile Wheels, 32 Krause Str, Bloemfontein for a good quality secondhand vehicle.

Our offering includes the following:

• R/W + C/O cost included on all our vehicles.

• We also assist with finance – No extra cost to you.

• Are you blacklisted – We can assist with rent to own

• Up to R1500 petrol assist when you purchase a vehicle (T’s & C’s Apply)

Trade ins welcome | Refer a friend to earn a % cash back on purchase.

Feel free to contact us: Johnny – 064 744 4572 | Pieter – 084 060 2097

TAKING OFFLINE, ONLINE

Finding what you’re looking for is just a QR Code away! Simply scan the QR Code on any of the local businesses to find out more about what’s on offer.

More info loading...

There’s nothing that beats watching a blockbuster movie in the cinema!

Godzilla x Kong: The New Empire

This latest entry in the Monsterverse franchise follows up on the explosive showdown of Godzilla vs. Kong with an all-new cinematic adventure, pitting the almighty Kong and the fearsome Godzilla against a colossal undiscovered threat hidden within our world that challenges their very existence – and our own.

The epic new film delves further into the histories of these Titans, their origins, and the mysteries of Skull Island and beyond, while uncovering the mythic battle that helped forge these extraordinary beings and tied them to humankind forever.

The film’s director, Adam Wingard, chose to shoot Godzilla x Kong: The New Empire with IMAX-certified digital cameras and it features over 45-minutes of IMAX exclusive Expanded Aspect Ratio (EAR) throughout the film. Moviegoers will find themselves totally immersed in the enlarged 1.90:1 aspect ratio, visually expanding to fill the IMAX screen with up to 26% more picture under the specific design of the director, and drawing fans right into the heart of the action: IMAX takes the audience beyond the edge of their seats and into a world they’ve never imagined.

The EAR provides audiences with an even greater canvas of spectacular images captured specifically for the IMAX large screen format which, combined with next generation IMAX precision sound, creates a truly immersive cinema experience.

Furiosa: A Mad Max Saga

Snatched from the Green Place of Many Mothers, young Furiosa falls into the hands of a great biker horde led by the warlord Dementus. Sweeping through the Wasteland, they come across the Citadel, presided over by the Immortan Joe. As the two tyrants fight for dominance, Furiosa soon finds herself in a nonstop battle to make her way home. The film stars Chris Hemsworth, Anya Taylor-Joy and Charlee Fraser, and is directed by George Miller.

SCAN THE QR CODES TO WATCH THE TRAILERS

Ghostbusters

Frozen Empire has to call on Ghostbusters new and old to join forces to protect their home and save the world from a second ice age, when the discovery of an ancient artifact unleashes an evil force.

Civil War

In an all-star cast of actors including Kirsten Dunst, Wagner Moura, and Cailee Spaeny, they are on a different mission altogether. In Civil War, the heroes, a team of military-embedded journalists, find themselves in a dystopian future America, and racing against time on an adrenaline-fueled thrill ride to reach Washington, D.C., before rebel factions descend upon the White House.

The Fall Guy

Ryan Gosling takes on the adrenalin-pumping role of The Fall Guy. Colt Seavers is a stuntman who left the business a year earlier to focus on both his physical and mental health. He’s drafted back into service when the star of a mega-budget studio movie, which is being directed by his ex, goes missing. This action-packed comedy drama also stars Emily Blunt as Colt’s ex-girlfriend, Jody Moreno, Aaron Taylor-Johnson and Hannah Waddingham.

Kingdom of the Planet of the Apes

Director Wes Ball breathes new life into the global, epic franchise set several generations into the future following Caesar’s reign, in which apes are the dominant species living harmoniously together, while humans have been reduced to living in the shadows. As a new tyrannical ape leader builds his empire, one young ape undertakes a harrowing journey that will lead him to question all that he has known about the past, and to make choices that will define a future for both apes and humans alike.

WE’VE GOT THE POWER - THE CINEMA IS NOT AFFECTED BY THE POWER OUTAGES

Good things come to those who wait. Scan.

Make It Happen

PANNEKOEK

Basiese pannekoek resep

Bestandele:

• 310 ml koekmeel

• 3 ml bakpoeier

• 2 ml sout

• 60 ml suiker

• 2 eiers

• 300 ml melk

• Kookolie

• Kaneelsuiker

Metode:

• Sif meel, bakpoeier en sout saam en voeg suiker by.

• Voeg die melk bietjie-vir-bietjie by die droë beslag, terwyl dit gemeng word.

• Voeg die eiers by.

• Meng goed en maak seker dat daar geen klonte is nie.

• Laat staan vir 30 minute.

Bron: Maroelamedia

Bestandele:

• 1 blikkie kondensmelk

• 3 koppies melk

• ¼ koppie mielieblom

• 2 eiers

• Knypie sout

• 1 teelepel vanilla geursel

• 2 eetlepels botter

• Kaneelsuiker

Meltertvulsel

Metode:

• Bak gewone pannekoeke.

• Voeg die kondensmelk en twee van die drie koppies melk in ‘n kastrol.

• Meng die res van die melk met mielieblom en voeg by die melk in kastrol sodra die melk begin warm word.

Skandeer om resep aanlyn te sien.

• Wanneer die beslag begin dik raak voeg die eiers by.

• Hou aan roer.

• Voeg sout, vanilla en botter by.

• Roer goed en laat bietjie staan om verder te verdik.

• Skep lepelsvol van die melktertvulsel in die pannekoek en rol op.

• Strooi kaneelsuiker oor.

FRESH EGGS NOURISH THE BODY

Bloemfontein

Legendary writer J.R.R. Tolkien, the auther of the “The Lord of the Rings” books, was born in Bloemfontein in 1892.

Give Bloemfontein a little love

Has your business made the move?

In an era where digital attention spans are fleeting, short-form videos stand as a beacon for businesses aiming to forge genuine connections with their audience. LoveLocal, pioneers this innovative approach by offering personalised short-form videos to all our advertisers. These videos, shared across our social media platforms, not only highlight the products and services offered, but also the people behind them, fostering a sense of local pride and community support. These services are designed not just to bridge the gap between local businesses and their communities, but to transform how these connections are made and maintained.

Short-form videos cater to the modern consumer’s craving for quick, engaging, and informative content, fitting perfectly into the reduced attention span that now averages around 10 to 15 seconds. These videos, characterised by their authenticity and relatability, have become a preferred medium for storytelling, offering a potent mix of entertainment and utility in bite-sized packages.

At least 75% of people said they prefer video content marketing, with 96% favouring short-form videos for quick and effective product or service education.

We produce short, hard-hitting, low-cost, but high-quality video bites fostering stronger engagement between local businesses and residents. These videos are shared across our LoveLocal social media channels, enhancing the authentic and engaging experience for our audience, while delivering content that truly resonates with them.

It’s these micro-moments captured in the bite-sized videos that get local communities to think twice about where to spend their money.

Did you know...

By advertising your business in any of our LoveLocal publications, our team of video creators will produce a short-form video for your business free of charge, using video or photo material provided by you.

AND we’ll share this video on our social media platforms!

All you have to do is book for three or more editions.

Want to try this out? Mail us at bloemfontein@lovelocalsa.com

Short videos offer instant gratification, much like snacks satisfy hunger. The constant flow of fresh, bite-sized content triggers dopamine releases, delivering an addictive burst of satisfaction. This rapid cycle of reward keeps users captivated, enticing them to consume more short-form videos.

Benefits for businesses include:

• Easy digestible to capture customers’ attention.

• Relatable and authentic content.

• Bite-sized video content that generates engagement.

• Build real personality to create a stronger connection with local customers.

It’s these micro-moments captured in the bite-sized videos that get local communities to think twice about where to spend their money.

A Comprehensive Guide

for creating engaging short-form videos

For businesses ready to dive into the world of short-form videos, here’s a guide to creating content that resonates with potential customers:

1. First and most important, shoot in vertical format:

Maximise mobile engagementby adopting a vertical video format, ensuring your content is as immersive as possible for smartphone users.

2. Start Strong:

Capture your audience’s attention within the first 5 seconds with a compelling hook that encourages further viewing. A great approach is to position yourself outside your business, allowing potential clients to see its location, then walk through the front door. Have a staff member stand at the entrance, waving and welcoming viewers in as you film.

3. Showcase your product range:

Instead of filming all the products on display, rather send us high quality product images that can rotate in the video. This trend addresses the demand for quick information and aids in driving purchasing decisions.

Generate excitement and curiosity among your audience by showcasing sneak peeks of upcoming products through intriguing visuals and teasers. These short videos create a sense of anticipation, leaving viewers eager to learn more about what your brand has in store.

4. Behind the Scenes:

Share insights into your company’s inner workings, company culture, work processes from product creation to team dynamics, to humanise your brand and foster transparency.

5. Showcase Value:

Don’t just list benefits—demonstrate the tangible value your product or service brings to customers’ lives.

6. Quality Matters:

Despite their brief nature, prioritise high video and audio quality to enhance professionalism and build trust with your viewers.

7. Educate Your Audience:

Offer quick tutorials or how-to guides that not only inform, but also entertain, establishing your brand as a go-to resource.

8. Repurpose Content:

Efficiently extend your video content’s reach by repurposing existing material into new short-form pieces or ads.

9. Emphasise Authenticity:

Focus on creating content that highlights the uniqueness of your business and connects with your audience on a personal level.

10. Music and Sound Integration:

Enhance your videos with trending sounds or music to create a more engaging and memorable viewing experience. Keep in mind that royalty free music isn’t free to download so please make sure you read the license on each site for proper usage.

Platforms to download royalty free music from:

Short-form videos are more than just a trend. They’re a strategic tool for businesses looking to thrive in the digital age. By partnering with LoveLocal, businesses can leverage this dynamic medium to not only attract, but also deeply engage with their local communities, one short video at a time.

Wie speel wanneer tuis?

Die beplanning van ‘n begrafnis kan ‘n baie emosionele ondervinding wees en onnodige spanning meebring.

Laat ons toe om saam met jou te beplan sodat jy gereed is vir wanneer jou gesin die finansiële hulp die nodigste het.

Kontak ons vir `n kwotasie op `n begranisplan wat voldoen aan jou behoeftes.

WhatsApp: 079 863 7822 |

info@gofuneral.co.za

GO FUNERAL BEGRAFNISDEKKING MAATSKAPPY

Die verlies van ’n familielid bring altyd pyn, maar onbeplande begrafnisreëlings kan die ervaring selfs nog moeiliker maak – het jy `n begrafnisplan in plek?

Het jy geweet die koste van ‘n begrafnis in Suid-Afrika kan wissel van R12 000 tot R60 000, afhangende van jou keuses? Daarom sal ‘n begrafnisplan van R10 000 skaars die behoeftes van ‘n begrafnis dek – wat meebring dat sommige families reëlings moet tref om die kostes te dek. Ons Maatskappy van die Maand is GOFuneral wat jou kan help om `n begrafnisplan uit neem as jy nog nie een het nie, of om te kyk of die polis wat jy wel het voldoen aan jou behoeftes. Dit is altyd beter om voorbereid te wees op die lewe se onvoorsiene gebeure.

Geen families moet tydens die moeilike tyd van `n afsterwe van `n geliefde finansiële druk ervaar nie en ‘n begrafnisplan kan help om dit te voorkom. Jou begrafnisplan se uitbetaling sal verseker jou familielid word begrawe met die waardigheid wat hul verdien om mee gegroet te word.

GOFuneral help jou om `n begrafnisplan uit te neem wat by jou begroting en jou behoeftes pas. Die uitbetaling op ‘n begrafnisplan is afhanklik van die dekking wat jy koop. Jy kan gedek word vir enigiets van R10 000 tot R100 000. `n Jong werkende persoon kan vir `n R40 000 dekking R153 per maand betaal. Hierby kry hy R30 000 bykomend tot die R40 000 as hy in `n noodlottige ongeluk is. Addisioneel word R4 000 onmiddelik aan sy geliefdes uitbetaal vir onvoorsiene onmiddelike uitgawes soos kruideniersware of

petrolgeld, hy kry ook bystandsvoordele soos die vervoer van `n oorledene in al die SADC lande, twee buskaartjies vir geliefdes om die begrafnis by te woon en 24uur se telefoniese bystand om verblyfreëlings te tref, hoe om `n doodsertifikaat te kry en nog baie meer.

As jy getroud is met kinders kan jy dekking vir jouself, jou gade en kinders uitneem, en as jy selfs voorsiening vir jou tannie, ooms, neefs en niggies moet maak, is daar dekking vir uitgebreide families beskikbaar.

Kontak vir GOFuneral vir `n kwotasie.

Skandeer die kode en stuur vir hulle `n WhatsApp of stuur vir hulle `n e-pos na info@gofuneral.co.za.

WhatsApp hulle! Lees meer aanlyn!

By having the right funeral plan, you ensure that your loved ones will not face financial stress while grieving your loss.

We offer the following:

DOUBLE UP PERSONAL ACCIDENT COVER

For when the unexpected happens and an accident occurs causing your unfortunate death, your Funeral Cover will be doubled.

CASH BENEFIT

Upon the passing away of a member, spouse or child, a R4 000 cash benefit will be paid within 24 hours via EFT. This cash benefit can be spent on groceries or other family expenses.

REPATRIATION BENEFIT

This service allows for the transportation of the member’s body within South Africa, transport to the border of South Africa, and into South Africa from neighbouring countries. Loved ones have access to this service 24/7.

Family includes 5 children. Terms & Conditions apply. Limited offer, ends 31 May 2024.

Our trained case managers are ready to assist with all aspects of a loss, and provide dedicated assistance and advice on claims and the documentation required. This includes advice on how to apply for a death certificate and more.

You also get 24 hour telephonic access to our trauma counselling lines, that are managed by qualified and caring nurses, for when a member has experienced trauma, ensuring that there is someone to talk to for help. YOU

High-quality print exposure

Consider local spending before looking elsewhere

Video bites

LoveLocal

LoveLocal

Cost - effective Format: A4

Bi-Monthly

Easy digestible content

Relatable & authentic content.

Generates engagement.

It’s these micro-moments captured in the bite-sized videos that get people to think twice about where to spend their money.

Stand out.

LoveLocal

LoveLocal

Dynamic QR-Codes

Local events & happenings

LoveLocal

Get readers to explore online

LoveLocal

LoveLocal

Eat local

LoveLocal

A local media partner for local businesses, connecting them with local people.

In a world where people are bombarded with so much noise — marketing emails, ads, SMS, and an endless stream of content—we bring local service providers to residents to consider local purchasing before looking elsewhere.

How? By expanding your brand reach within your local community with a three-pronged advertising and marketing solution that won’t cost you an arm and a leg. This strategy includes: QR-Codeshort-form videos, and high-quality print exposure.

We’re called local for a reason

Short-form video content

People are no longer looking for high-quality, studioproduced ads, but rather relatable and authentic content. We create short, hard-hitting, low-cost, but high-quality video bites that generate better engagement between local businesses and local people. We then share them on our LoveLocal social media platforms, making the experience local people get from our advertisers, engaging and authentic, with content that resonates with them.

QR Codes

We take our readers online through the generation of client-specific QR-codes that appear on every ad. QRCodes are the way of the future and have seen more than 750% growth in use since the pandemic.

Through the simple task of scanning a business’s own unique QR-Code, either on the hardcopy LoveLocal edition, or following the hyperlinks on the digital edition, customers will be able to access information, locations and products available at businesses in their immediate area that are dynamic and can be edited and updated by the business owner whenever they choose.

You get to control what the link to the QR-code takes the customer to. Use them to:

• Share directions to your business

• Create a virtual business card that will add your details to their phone when they scan the QR Code

• Grow your social media following

• Share more information about a campaign or launch online by directing people to a specific landing page

• Generate an email to your business by automatically including the receiving email address

• Generate a click-to-call by adding your business’s phone number automatically, and so much more.

High-quality print exposure

We have identified a significant gap in the advertising landscape: there is a lack of high-quality advertising mechanisms that encourage local residents to prioritize local businesses before considering purchases elsewhere. Unfortunately, the options available are not affordable for SMEs seeking to target local residents effectively.

The bi-monthly LoveLocal printed publication, allows local businesses to promote their services in a cost-effective, high-quality paper publication. It is pretty much a summary of all the video content we shared on social media, but in print.

• Format: A4

• Distribution: 5 000 copies

• Frequency: Bi-Monthly

The idea was born out of inspiration, combined with creativity to bring the first of its kind to you and local business owners—to link print media with online media in changing times, using the latest digital concept of dynamic QR codes.

Full page

1/4 page

Half page

Front page corner tab

Front page bottom 1/3 page

CROSSWORD PUZZLE

Answers Novice Sudoku by KrazyDad, Volume 5, Book 33

Wake up call: How too little sleep undermines your health and productivity

Not getting the right amount of shut-eye increases our risk of developing a host of physical and mental health disorders, not to mention the impact it has on our daily life and productivity.

Abdurahmaan Kenny, Neuroscience Product Manager for Pharma Dynamics says sleep deprivation is a growing problem.

“Insufficient sleep has been linked to 7 of the 15 leading causes of death in the US, including cardiovascular disease, cerebrovascular disease, accidents, diabetes, and hypertension. Those that sleep less than 6 hours a night also tend to struggle with weight issues, having a body-mass index (BMI) of 12% greater than those who sleep between 7 and 9 hours.”

He points out that over time chronic sleep deprivation may also lead to insomnia. When an individual consistently experiences insufficient sleep over a prolonged period, it can disrupt the body’s natural sleep-wake cycle and the regulation of sleep hormones such as melatonin. This disruption can result in difficulties falling asleep, staying asleep or getting restorative sleep, which are characteristics of insomnia.

“Long-term sleep deprivation can affect various bodily functions, impacting cognitive abilities, mood and overall health. It can lead to increased stress, irritability, difficulty concentrating, memory issues, depression and anxiety, as well as a weakened immune system. Over time, these effects can contribute to the development or exacerbation of insomnia.”

Other critical factors that contribute to insomnia, include stressors like grief, chronic pain, substance abuse, medical comorbidities, impaired social relationships, lower socioeconomic status, old age and being female. Insomnia is more common in women because of hormonal fluctuations, a predisposition to depression, anxiety, and stress, as well as circadian rhythm disorders, and coexisting medical problems.

Insomnia affects an estimated 1 in 4 adults at some point in their lives with 10-15% experiencing chronic insomnia and a further 25-35% reporting occasional insomnia. Yet, despite the high incidence, insomnia is still largely underdiagnosed

SUDOKU ANSWERS

and undertreated. Common factors that hinder the diagnosis of insomnia and the management thereof is the along with time-constrained doctor’s consultations, which often do not allow for enough questions about a patient’s overall well-being.

Kenny says addressing sleep deprivation early and adopting healthy sleep practices are crucial in preventing the development of chronic insomnia.

If you think you have insomnia, treating it typically involves a combination of lifestyle changes, behavioural strategies, and, in some cases, medical intervention.

Kenny suggests the following approaches to manage and treat the condition:

• Establish a consistent sleep schedule: Maintain a regular sleep routine by going to bed and waking up at the same time every day, even on weekends. This helps regulate your body’s internal clock.

• Create a relaxing bedtime routine: Develop pre-sleep rituals that signal to your body that it’s time to wind down. This might include drinking a cup of soothing herbal tea, like Rooibos, reading a book, taking a warm bath, practicing relaxation techniques like deep breathing or meditation or listening to calming music.

• Regular exercise: Engage in regular physical activity, but try to avoid vigorous exercise close to bedtime as it can be stimulating. Exercise during the day can promote better sleep.

• Cognitive behavioural therapy (CBT-I): CBT-I is a structured program me that targets behaviours and thoughts affecting sleep. It helps identify and replace negative thoughts and behaviours with positive ones to improve sleep.

• Mindfulness and relaxation techniques: Practices like mindfulness meditation, progressive muscle relaxation or guided imagery can calm the mind and body, making it easier to fall asleep.

• Limit daytime naps: If you must nap during the day, keep it short (20-30 minutes) and avoid late afternoon naps, as they can interfere with nighttime sleep.

• Seek professional help: In some cases, a doctor might prescribe short-term medication, such as a sedative-hypnotic. Hypnotics with a modified release (MR) formulation allows the active ingredient to be released at two different rates or time periods and works by slowing activity in the brain to help patients fall asleep and stay asleep. However, these medications should be used under medical supervision.

• Optimise your sleep environment: Ensure your bedroom is conducive to sleep. Keep the room cool, dark, and quiet. Invest in a comfortable mattress and pillows. Minimise electronic devices and screen time before bedtime as the blue light can disrupt your sleep.

• Limit stimulants and alcohol: Reduce or eliminate caffeine and nicotine, especially in the hours leading up to bedtime. While alcohol might make you feel drowsy initially, it can disrupt your sleep later in the night.

INSTRUCTIONS: These hint grids reveal the order in which the squares were the same order you would use, but it's probably close. Follow the numbered a square you haven't solved yet. This square (or the one or two immediately after

He says it’s important to remember that what works for one person might not work for another when it comes to treating a sleeping disorder like insomnia.

“Consistency and patience are crucial, as changes in sleep habits and improvements may take time. Consulting with a GP or sleep specialist can provide personalised guidance and treatment options suited to your specific needs.”

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