Why a good night’s sleep is vital for your health

Ever wake up feeling sluggish, irritable, or forgetful after a rough night’s sleep? Sleep isn’t just about rest - it’s when your body restores itself, sharpens your brain, and keeps your mood in check.

Between work, family, and social life, it’s easy to cut corners on sleep. But regularly skimping on quality rest can raise your risk of serious health issues like heart disease, obesity, and stroke.

Why deep sleep and REM sleep matter

Not all sleep is created equal. Each night, your body cycles through different sleep stages, but two of the most important are deep sleep and REM sleep.

1. Deep sleep usually happens within an hour of falling asleep and is when your body does its best repair work. This sleep stage strengthens the immune system, rebuilds muscles, and helps retain memories.
2. REM sleep (Rapid Eye Movement sleep) is when your brain gets to work processing emotions, storing information from the day, and when dreaming happens. While children require the most REM sleep for brain development, adults typically need about two hours per night to support cognitive function and emotional well-being.

How much sleep do you really need?

Most adults need at least seven hours per night. Teens should aim for 8-10 hours, while school-age kids need at least nine. One common misconception is that you can catch up on lost sleep on days off, but consistency is key and it’s important to try to achieve at least the minimum number of hours every night !

How to get better sleep

If falling or staying asleep is a struggle, try these simple tips:

• Stick to a routine – Go to bed and wake up at the same time every day (even on weekends). This helps regulate your body’s internal clock.
• Create a wind-down ritual – Stretch, read, or sip caffeine-free tea before bed. These cues signal to your brain that it’s time to power down.
• Watch your caffeine and nicotine intake – Stimulants like coffee, tea, and cigarettes can mess with sleep. Try to avoid them at least 4-6 hours before bed.
• Limit alcohol before bed – While it might make you drowsy, alcohol actually disrupts your sleep cycle and reduces REM sleep quality.
• Boost your magnesium intake – Magnesium helps relax muscles and regulate sleep-promoting neurotransmitters. Try magnesium supplements or eat more magnesium-rich foods like leafy greens, nuts, and seeds. It’s important to talk to a health professional before taking any supplements, especially if you have kidney or heart problems or are taking medications.
• Manage light exposure – Blue light from screens can suppress melatonin, the hormone that helps you sleep. To promote better rest, try putting your phone away at least an hour before bedtime.
• Skip long naps – If you absolutely need one, keep it under an hour and before 3pm to avoid disrupting your nighttime sleep.
• Take a warm bath – a hot bath 1-2 hours before bed can help you feel sleepy. This is because your body temperature rises during the bath and then drops, which is linked to feeling drowsy.
• Don’t watch the clock – Checking the time when you can’t sleep only adds stress, making it even harder to drift off.

By making small proactive adjustments to your daily habits, you can improve your sleep, overall wellbeing, and wake up feeling ready to take on the day.