If there were one New Year’s Resolution that would top the list amongst working parents and carers across the planet we’re taking a punt that it would be getting more sleep. But is MORE sleep the whole story? Could the QUALITY of sleep be just as, if not, more important?
Sleep is a cornerstone of human health, yet it remains one of the most overlooked aspects of our daily lives. Many of us (especially working parents and carers) view sleep as a luxury rather than a necessity, but the reality is that quality sleep is fundamental for physical, mental, and emotional wellbeing. In recent years, a deeper understanding of sleep has emerged, highlighting its role in everything from cognitive function to immune health.
Understanding sleep requires examining both its quantity and quality. On average, adults need seven to nine hours of sleep per night[1], but the duration alone does not determine how restorative sleep is. Sleep occurs in cycles consisting of distinct stages, including light sleep, deep sleep, and rapid eye movement (REM) sleep. Each stage serves a specific purpose. Light sleep acts as a transition phase, while deep sleep focuses on physical repair, such as muscle growth and tissue regeneration. REM sleep, often associated with vivid dreams, plays a crucial role in memory consolidation, learning, and emotional processing.
Why Is Sleep So Important?
The benefits of sleep extend far beyond simply feeling rested. Physically, sleep supports immune function, helping the body fight off infections and diseases. During deep sleep, growth hormone is released, which repairs muscles and tissues. This is particularly important for athletes, individuals recovering from injuries, or those engaged in physically demanding work (like raising small children!).
Sleep also plays a pivotal role in cognitive performance. The brain is highly active during REM sleep, processing information from the day and strengthening neural connections. This is why getting enough sleep is crucial for learning, problem-solving, and creativity. Poor quality sleep impairs attention, decision-making, and memory retention, which can impact work, academic performance, and day-to-day tasks.
Emotionally, sleep stabilizes mood and enhances resilience to stress. Sleep deprivation can lead to irritability, anxiety, and depression, creating a vicious cycle that is hard to break. Over time, chronic sleep deprivation increases the risk of serious mental health conditions.
The Consequences of Poor Sleep
Despite its importance, many people struggle to achieve consistent, high-quality sleep. Modern lifestyles often disrupt natural sleep patterns, with factors like excessive screen time, stress, irregular schedules, and caffeine consumption being common culprits. The consequences of poor sleep are significant and far-reaching.
Short-term effects of inadequate sleep include fatigue, reduced concentration, and slower reaction times. This is particularly dangerous in activities that require focus, such as driving or operating machinery. In fact, sleep deprivation has been linked to an increased risk of accidents and injuries. Long-term sleep deprivation, however, is even more concerning. Chronic sleep loss has been associated with an increased risk of obesity, diabetes, cardiovascular disease, and weakened immune function. Furthermore, poor sleep quality is linked to cognitive decline and neurodegenerative conditions such as Alzheimer’s disease.
Simple Tips for Better Sleep
By adopting healthy habits we can significantly enhance the quality of our sleep. Consistently live these tips and you are well on your way to be sleeping like a baby:
- Maintain a Consistent Sleep Schedule: Going to bed and waking up at the same time each day helps regulate the body’s internal clock, also known as the circadian rhythm. Even on weekends, maintaining this consistency can improve sleep quality.
- Create a Restful Sleep Environment: The bedroom should be a space conducive to sleep. This includes keeping the room at an adequate temperature, dark, and quiet. Investing in a comfortable mattress and pillows can also make a significant difference.
- Minimal (if any) Exposure to Screens Before Bedtime: The blue light emitted by phones, tablets, and computers can interfere with melatonin production, a hormone that promotes sleep. If avoiding screens before bedtime is unavoidable use blue light filters.
- Avoid Stimulants and Heavy Meals Late at Night: Caffeine, nicotine, and alcohol can disrupt sleep, so it’s best to avoid them in the evening. Similarly, heavy or spicy meals before bed can cause discomfort and make it harder to fall asleep.
- Practice Relaxation Techniques: Stress is a major contributor to sleep problems. Techniques like gentle breathing and stretching can help calm the mind and prepare the body for sleep.
- Exercise Regularly: Regular physical activity can improve sleep quality, but timing matters. Exercising too close to bedtime may increase alertness, so it can support to work out earlier in the day.
- Get Natural Light Exposure During the Day: Exposure to natural light, especially in the morning, helps regulate the circadian rhythm and promotes better sleep at night.
When to Seek Professional Help
If sleep issues persist despite making lifestyle changes, it may be time to consult a healthcare professional. Conditions like insomnia, sleep apnea, and restless leg syndrome require medical evaluation and intervention. Insomnia, characterized by difficulty falling or staying asleep, may benefit from cognitive behavioural therapy (CBT), which addresses the thought patterns and behaviours that disrupt sleep. Sleep apnea, on the other hand, involves interruptions in breathing during sleep and often requires treatment such as a continuous positive airway pressure (CPAP) machine.
Final Thoughts
Sleep is not a passive state but an essential process that restores and rejuvenates the body and mind. Prioritising sleep is one of the most impactful changes anyone can make to improve their overall health. By understanding the importance of sleep and implementing practical strategies, individuals can unlock its full benefits. A good night’s sleep is not just about feeling refreshed—it’s about living a healthier, more balanced, and fulfilling life.
Here is another useful resource in this Hub on sleep:
[1] The Australian Institute for Health and Welfare
