“Struggling with sleep? Simple changes in your routine can make a big difference.”
Dr Melissa Ree, Clinical Psychologist Perth
Most of us know that sleep is important, but have you ever thought about what actually makes for a healthy night’s sleep? It’s not just about the number of hours you spend in bed – quality, consistency, and timing all play a role.
Many people have a hard time falling asleep, waking frequently during the night, or feeling exhausted despite what seems like a full night’s rest. Understanding what healthy sleep looks like can help you identify issues and take steps to improve your sleep health. At Sleep Matters, we understand that quality sleep is essential. As Perth’s first and largest sleep psychology clinic, we treat insomnia and sleep disorders using evidence-based approaches like Cognitive Behavioural Therapy for Insomnia (CBT-I).
The Basics of a Good Night’s Sleep
A well-rested person typically takes less than 30 minutes to fall asleep, however, if you take a bit longer than this and are not bothered by it, don’t worry.
It’s normal to wake up briefly during the night, but a healthy sleeper should be able to fall back asleep quickly without prolonged wakefulness. The ideal sleep duration varies from person to person, with most adults needing between 7 and 9 hours to function at their best. However, some individuals may be healthy and rested with as little as 5.5 hours or as much as 11 hours per night.
Sleep quality is just as important as sleep quantity. If you often feel excessively sleepy or fatigued during the day, it may indicate that your sleep isn’t as restorative as it should be. While occasional fatigue is normal, its causes can extend beyond sleep issues. Stress, boredom, poor nutrition or hydration, under- or over-activity, physical health conditions, pain, and other factors can all contribute. Being mindful of what’s driving your fatigue is key to managing it effectively.
Maintaining a regular sleep schedule is also important for healthy sleep. Recent research has found that regular sleep schedules are linked to better health outcomes. Going to bed and waking up at roughly the same time each day—including weekends—helps regulate your body’s internal clock, known as the circadian rhythm. Inconsistent sleep patterns, such as sleeping in on weekends to make up for lost sleep during the week, can disrupt this rhythm and make it harder to maintain restful sleep.
Another important factor in sleep health is “sleep efficiency,” which refers to the percentage of time spent asleep while in bed. Ideally, sleep efficiency should be 85% or higher. If you often lie awake for long periods, struggle to fall asleep, or wake frequently during the night, your sleep efficiency may be low, which can make sleep feel less restorative.
To summarise, a healthy night’s sleep will generally mean:
- Falling asleep within about 30 minutes
- Returning to sleep easily if you wake during the night
- Getting 7-9 hours of total sleep
- Having a sleep efficiency of around 85%
- Having enough energy to engage in your life the way you’d like to (some fluctuation in energy during the day is normal and healthy)
- Having a sleep routine with a reasonably consistent rising time
Understanding Sleep Cycles
Sleep isn’t just one long, continuous state. Each night, we move through multiple sleep cycles, which last around 90 minutes each. These cycles consist of different sleep stages, each playing an important role in overall health and brain function.
- Stage 1 (Light Sleep) – This is the transition from wakefulness to sleep. It’s easy to wake up from this stage, and it only lasts a few minutes.
- Stage 2 (Medium Sleep) – Your heart rate slows, and body temperature drops. This is where the body starts preparing for deeper sleep.
- Stage 3 & 4 (Deep Sleep) – This is the most restorative sleep stage, essential for physical recovery, immune function, and overall health. Deep sleep happens mostly in the first half of the night.
- REM Sleep (Dream Sleep) – This stage is when most dreaming occurs. It is important for memory consolidation, emotional processing, and brain function. REM sleep periods get longer as the night progresses.
Since REM mostly occurs later in the night, missing out on sleep at the end of the sleep period may result in less REM sleep which is important for learning, mood regulation, and memory.
If you’re waking up multiple times a night and struggling to fall back asleep, it may indicate a sleep disorder such as insomnia or sleep apnea.
Can Your Age Affect Your Sleep?
Sleep changes as we get older. Children and teenagers typically require more sleep than adults, with teenagers often experiencing a natural shift in their sleep cycle that makes them feel alert later in the evening. This is why early sport or school start times can be challenging for many teens.
As we age, sleep tends to become lighter and more fragmented. Older adults may wake up more frequently during the night and spend less time in deep sleep. While this is a natural part of aging, excessive nighttime wakefulness or prolonged difficulty falling back asleep may indicate an underlying sleep disorder.
The most important thing is learning to listen to your body. If you’re feeling reasonably refreshed and alert most of the day, you’re likely getting enough sleep – even if it’s outside the standard 7-9 hour range.
Why Going to Bed Earlier Doesn’t Always Work
If you’ve ever tried to go to bed early to “catch up” on sleep and found yourself lying awake, you’re not alone. Our sleep-wake cycle is governed by the circadian rhythm, which regulates when we feel sleepy and when we feel alert. If your body isn’t naturally ready for sleep, forcing an early bedtime can lead to frustration and increased wakefulness, fuelling the cycle of insomnia.
So, instead of trying to force sleep, focus on:
i) improving sleep drive – the body’s natural urge to sleep. This can be done by maintaining consistent wake-up times and minimising daytime napping – including dozing in the couch in the evening!
ii) managing daytime stress levels and having a wind down period before bed which will help you to be reasonably relaxed when you turn the lights out for sleep.
What Else Could Be Disrupting Your Sleep?
There are lots of factors can have a significant impact on sleep health.
- Stress and anxiety keep the body tense and mind racing at night
- Excessive screen time before bed may end up with your delaying your bedtime and keeping your mind busy. Recent research has suggested that the bedtime delay and busy mind caused by screens are more impactful than the light coming from the device.
- Caffeine, alcohol, and certain medications can also interfere with your ability to get deep, restful sleep. Your bedroom environment is important too – an uncomfortable mattress, noise, or room temperature – can affect how well you sleep.
At Sleep Matters, we provide comprehensive sleep assessments that go beyond sleep patterns to examine lifestyle and environmental factors that could be contributing to poor sleep. By identifying and addressing these disruptors, we can create a plan to help you achieve long-lasting, high-quality sleep.
The Cost of a Bad Night’s Sleep
Poor sleep affects more than just energy levels. It can impact productivity and mental health, increasing the risk of anxiety and depression, and weaken immune function, making you more susceptible to illness.
If you often wake up feeling tired, struggle to stay asleep, or find yourself relying on caffeine to get through the day, it might be time to assess your sleep health.
How Sleep Matters Can Help You Sleep Better
At Sleep Matters, we offer comprehensive sleep health assessments to help you understand your sleep patterns and pinpoint any underlying issues. Our assessments include:
- A clinical interview to explore your sleep history and identify potential disruptions.
- Validated questionnaires to assess sleep quality, patterns, and possible sleep disorders.
- An overnight, in-home sleep assessment using Somfit technology, allowing us to monitor your sleep for a full week in your natural environment.
- A sleep log to track patterns and changes in your sleep over time.
As clinical psychologists with training and experience in treating sleep difficulties, we take a holistic approach to improving your sleep. Evidence-based treatments like Cognitive Behavioural Therapy for Insomnia (CBT-I) have been shown to be the most effective therapy for treating Insomnia. Unlike sleeping pills, which only offer short-term relief, CBT-I supports long-term sleep improvement.
So, a good night’s sleep isn’t just about how long you spend in bed – it’s about sleep quality, consistency, and ensuring your body gets the full range of restorative sleep it needs. If you’re experiencing ongoing sleep difficulties, insomnia symptoms, or disrupted sleep patterns, consider seeking professional help. At Sleep Matters, we deliver evidence-based insomnia treatment and offer strategies to improve sleep health. Whether you’re struggling with chronic insomnia, sleep anxiety, or poor sleep habits, our team can help you understand the root cause of your sleep difficulties and find solutions that work for you.
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