Sleep plays a vital role in maintaining overall health and wellbeing, but when life gets busy, it’s often neglected. Individual sleep needs vary based on factors such as age, lifestyle, and overall health. The general recommendation is to aim for 7–9 hours of sleep per night for optimal health and wellbeing.
Sleep is the foundation of good health
During sleep, the body rebuilds muscles that may have experienced wear and tear during the day, while the brain clears out toxins via the glymphatic system. Sleep also plays a crucial role in memory consolidation, helping to solidify new learning and experiences. It regulates essential functions such as metabolism, immune system performance, and appetite control. Considering all that happens while we sleep, it is clear that sleep is fundamental for maintaining good health.
Factors that influence an individual’s sleep needs
The amount of sleep a person needs daily is largely influenced by age, but unique lifestyles, health conditions, and other variables can also affect sleep requirements. Each individual may have specific needs to function at their best.
Age
- Newborns: 14–17 hours
- Infants and toddlers: 11–15 hours
- Primary school children: 9–11 hours
- High school children: 8–10 hours
- Adults: 7–9 hours
- Older adults: 7–8 hours
Lifestyle
Daily habits and schedules greatly impact sleep needs. Factors such as the intensity of physical activity, diet, screen time before bed, and professional commitments all play a role in determining how much sleep is required.
Health Conditions
Medical conditions such as sleep disorders, chronic illnesses (e.g., diabetes, cardiovascular diseases), and mental health challenges can significantly disrupt sleep patterns, affecting the quantity and quality of sleep required.
Medication
Certain medications can alter sleep patterns, either increasing or decreasing the need for rest. Consulting a healthcare provider about potential side effects of medications on sleep is advisable.
Hormonal Changes
Fluctuations in hormones during pregnancy, puberty, and menopause can affect sleep needs and patterns.
Genetics
An individual’s circadian rhythm—commonly referred to as their “body clock”—is influenced by genetic factors. Some people naturally prefer early mornings, while others function better later in the day, which can shape their sleep preferences.
Understanding sleep stages in a normal sleep cycle
A typical sleep cycle progresses through four distinct stages, each playing a vital role in the restorative function of sleep. Stages 3 and 4, particularly, are associated with deep sleep and are critical for recovery.
- Stage 1: Light sleep, marking the transition from wakefulness to sleep. Muscles begin to relax, and heart rate and breathing slow. This stage usually lasts a few minutes.
- Stage 2: Prepares the body for deeper sleep, with a drop in body temperature and absence of eye movement.
- Stage 3: Deep sleep, where processes such as tissue repair, cell growth, and regeneration take place.
- Stage 4 (REM stage): The stage of rapid eye movement (REM) sleep, characterised by vivid dreaming, increased brain activity, accelerated heart rate and breathing, and temporary muscle paralysis.
The effects of a lack of sleep on the body
Sleep deprivation can have widespread negative effects on the body:
- Immune system: A weakened immune system increases susceptibility to infections.
- Hormones: Disruption in hormone regulation can lead to elevated cortisol levels, which may result in weight gain, inflammation, and cardiovascular issues.
- Metabolism: Impaired metabolism affects energy regulation, increasing the risk of metabolic disorders.
- Cognitive function: Reduced concentration, memory impairment, and mood disturbances are common.
- Physical recovery: Poor muscle recovery from physical activity or exercise heightens the risk of injuries and fatigue.
Tips for improving sleep quality
- Create a relaxing bedtime routine: Wind down with a book, relaxation techniques, or breathing exercises.
- Stick to a consistent sleep schedule: Regular sleep and wake times help regulate the body’s internal clock.
- Limit naps: While short naps can be refreshing, avoid long or late-afternoon naps as they can disrupt night-time sleep.
- Watch your diet: Avoid heavy meals, caffeine, and alcohol close to bedtime. Opt for light snacks, herbal tea, or warm milk to encourage relaxation.
- Minimise screen time: Remove TVs, computers, and smartphones from the bedroom to reduce distractions and promote better sleep.
