Sleep is an essential physiological process for life, just as important as eating or breathing. Any disruption in sleep can have significant effects on your overall health.
The importance of sleep as a physiological function is so profound that it has been preserved throughout evolution and is present in a wide range of living beings—from invertebrates with relatively simple nervous systems to mammals, primates, and, of course, humans.
Understanding Sleep Cycles
In humans, sleep is structured through the alternation of wakefulness and sleep cycles. During sleep, we experience a succession of Non-REM (NREM) and REM sleep phases, which alternate throughout the night, forming complete sleep cycles.
When sleep is disrupted or irregular, it can affect:
✔️ Decision-making abilities.
✔️ Physical recovery and energy levels.
✔️ Emotional well-being and mood.
✔️ Accuracy and speed in performing cognitive and physical tasks.
Moreover, poor sleep quality is linked to an increased risk of hypertension, diabetes, obesity, erectile dysfunction, stroke, epilepsy, cancer, cognitive decline, and dementia, among other conditions.
In simple terms, sleep is essential for physical, emotional, and cognitive well-being—after all, we spend about a third of our lives sleeping. However, it is often one of the first things we sacrifice due to work, academic, or social demands.
How Much Sleep Do We Need?
Sleep needs gradually decrease as we age, although individual differences exist. On average, sleep duration recommendations are:
Newborns (0-3 months): 14-17 hours.
Infants (4-11 months): 12-15 hours.
Toddlers (1-2 years): 11-14 hours.
Preschoolers (3-5 years): 10-13 hours.
School-age children (6-13 years): 9-11 hours.
Teenagers (14-17 years): 8-10 hours.
Adults (18-64 years): 7-9 hours.
Older adults (65+ years): 7-8 hours.
However, sleep needs vary from person to person. If you feel alert and well-rested during the day, even with fewer hours of sleep, it generally indicates you’re getting enough rest.
Short Sleepers vs. Long Sleepers
Two main groups emerge when studying sleep duration:
✔️ Short Sleepers: Those who function optimally with only 6 hours of sleep and experience no daytime sleepiness or fatigue.
✔️ Long Sleepers: Individuals who require more than 9 hours to feel fully rested and maintain normal daytime functioning.
Which group do you identify with? How many hours do you need to feel well-rested?
Signs You May Have a Sleep Disorder
Many factors—including work schedules, social commitments, diet, climate, and seasonal changes—affect our sleep patterns. But how can you tell if poor sleep is just temporary or a sign of a more serious disorder?
You may have a sleep disorder if you experience any of the following symptoms consistently:
-Excessive daytime sleepiness: Feeling sleepy at inappropriate times or struggling to stay awake for at least three consecutive months.
-Chronic fatigue: Extreme exhaustion that makes daily tasks difficult.
–Irregular breathing patterns: Snoring, gasping, or choking during sleep (a possible sign of sleep apnoea).
-Unusual limb movements during sleep: Involuntary or repetitive leg movements, often linked to Restless Leg Syndrome (RLS).
-Complex sleep behaviours: Acting out dreams, sleepwalking, or other disruptive nocturnal behaviours.
-Difficulty falling or staying asleep (Insomnia):
Trouble falling asleep at bedtime.
Waking up in the middle of the night and struggling to return to sleep.
Waking up too early (more than two hours before your usual wake-up time).
The Good News: Sleep Disorders Are Treatable
Sleep disorders can be complex and require a proper evaluation by a specialist. However, once diagnosed, effective treatments can significantly improve sleep quality and overall well-being.
In an upcoming post, we will explore insomnia in more detail and share practical strategies to manage it without medication.
Do you experience any of these symptoms? Let us know in the comments!