THE RESTORATIVE POWER OF SLEEP

“Get an early night, you need a good sleep.”  We all know sleep is important. We say it to our children and our partners. We even say it to ourselves.

We know good sleep helps our health and well-being. We know a deep sleep is powerfully restorative for our mind and body. And yet, we don’t really devote enough time or value to it. 

But what does sleep do for our bodies… and how can we harness its power and get more of it?

WHY IS SLEEP SO IMPORTANT?

When we sleep, and our mind rests, our body works. Sleep is a critical time for the body to repair and regenerate.

During deep sleep stages, growth hormones are released, which help repair tissues, build muscle, and strengthen the immune system.

If we don’t get enough sleep, our body doesn’t have the necessary downtime to perform these vital, restorative functions.

HOW MUCH SLEEP DO WE NEED?

Short answer, at least seven hours. But it depends on your age, your lifestyle and your individual genetics.

Most healthy adults need at least seven hours of sleep each night to function optimally. According to the National Sleep Foundation, adults aged 18 to 64 should aim for seven to nine hours of sleep per night, while older adults (65 and above) may require slightly less.

Children need more, depending on their age. For school-age kids, it’s around 9-12 hours, and for teenagers, 8-10 hours.

Teenagers’ circadian rhythms and how their brains function have been proven to be different, so don’t worry too much if they stay up late and lie in all morning.

Yes, we can all get TOO MUCH sleep too.

But the closer we get to the 7-9 hour recommendation, the better we perform, and the healthier we’ll be.

WHAT ARE THE REAL BENEFITS OF A GOOD NIGHT’S SLEEP?

Our bodies do a lot when we sleep. They heal and protect our blood vessels, manage our weight and metabolism, maintain a healthy hormone balance, and help us build a strong immune system. 

The power of sleep improves our: 

1. Physical Health – Sleep has been proven to significantly improve and protect our physical health. Not only does it reduce the risk of health problems such as kidney disease and diabetes, it also helps us maintain a healthy weight. Obesity is often linked to sleep deprivation.

2. Heart Health – Sleep has been proven to significantly improve and protect our physical health. A study published in Circulation found that individuals sleeping fewer than six hours per night were 48% more likely to develop coronary heart disease than those getting seven to eight hours.

3. Recovery – Get less than 8 hours of sleep, and we increase our risk of injury-almost doubling it, according to recent studies on sportspeople. And since our body works hard when we’re asleep to repair sore muscles, if we don’t get enough sleep we won’t recover as well. 

4. Growth – A good night’s rest promotes healthy growth and development by building muscle mass and repairing tissue, as well as resetting all our internal systems. 

5. Immune System ­– Consistently losing out on sleep means our body can’t produce antibodies as well and is less equipped to fight infection. Research from the University of Chicago suggests when you’re sleep-deprived, you’re more susceptible to illnesses, including colds and flu.

6. Emotional Wellbeing - Quality sleep plays a crucial role in regulating emotions. Insufficient sleep can increase feelings of anxiety and depression, but when we have a good night’s rest, we wake up happier and more positive. There’s clear evidence that improving sleep quality can significantly reduce symptoms of mental health disorders.

7. Cognitive Performance – Sleep improves attention, concentration, and decision-making abilities. The more rest our brains get, the faster they react and the more productive we are. Studies have shown that sleep deprivation can impact our responsiveness, memory and decision-making ability.

8. Appearance – There’s a reason it’s called ‘beauty sleep’! Just like the rest of our body, our skin is also revitalised when we sleep, helping to reduce that tired-looking skin and bags under our eyes. Why? During sleep, the skin’s repair mechanisms are in full swing, boosting collagen production and reducing fine lines.

HOW TO GET MORE QUALITY SLEEP

Like with any fitness regime, if you want to harness the power of sleep, you need to follow a set plan – and stick to it.

1. Establish A Regular Routine.

Consistency is key. Aim to go to bed and wake up at the same time every day—yes, even on weekends.

2. Create A Sleep Sanctuary.

Invest in high-quality bedding, blackout curtains, and a room temperature of around 18°C for optimal comfort.

3. Limit Blue light Exposure.

Reduce screen time at least an hour before bed, as blue light from devices disrupts melatonin production.

4. Mind Your Meals.

Avoid heavy meals, caffeine, and alcohol in the evening, as these can interfere with your sleep cycle.

5. Unwind Mindfully.

Incorporate relaxing rituals such as reading, meditation, or a warm bath to signal to your body that it’s time to wind down.

6. Catch Up When You Can.

Relax during the day whenever you can, embracing naps where you can. Naps are powerful.