Do you sleep well? Are you insomniac? Do you take naps? The benefits of ‘good’ sleep, and how to get it

These types of sleepers are the envy of hundreds of millions of people around the globe who struggle with chronic, sleep-related issues.

Good quality sleep can enhance the body’s absorption of nutrients and support memory and learning, among many other benefits. Photo: Shutterstock

2. Weekend catch-up sleepers

For these people, days off – usually Saturdays and Sundays – are dedicated to sleeping. More specifically, they attempt to cancel their sleep “debt”, the difference in the quantity of sleep they should have had during the week and the amount they actually had.

The myth of weekend ‘catch-up’ sleep, and its risks to health

Research suggests that adults should aim to have seven to nine hours’ sleep a night. Someone who sleeps for only six hours daily for a week would accumulate a sleep debt of at least seven hours.

A 2019 paper published in Current Biology suggests that those whose recommended sleep fell short by five hours during the week and made up for it by sleeping extra on the weekend still experienced negative effects. These included an increase in after-dinner snacking and a decrease in overall calorie burn, by exercising less, for example.

Those who “caught up” on sleep during the weekend did not experience greater benefits than those who did not. In short, weekend catch-ups appear to be a poor substitute for a consistent sleep routine.

In modern society, sleep time is often sacrificed for other commitments and engagements. To become a “good” sleeper requires a lifestyle overhaul. Photo: Shutterstock

3. Insomniacs

These struggling sleepers exhibit classic insomnia symptoms: difficulty falling and staying asleep, daytime fatigue and prolonged sleep onset.

According to the Cleveland Clinic in the United States, it is estimated that one in three people have insomnia symptoms. Studies show that insomnia negatively affects work performance, impairs decision-making, can damage relationships, increase chances of work-related and or motor vehicle accidents, and lead to an overall decline in quality of life.

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A 2023 study published in Psychosomatic Medicine warned that insufficient sleep and insomnia are strongly linked to an increased susceptibility to age-related illnesses and may speed up the biological ageing process.

4. Nappers

This group of people generally has good sleep patterns but frequently takes daytime naps.

During sleep, the brain has the opportunity to clear out “waste”, improving its functionality. Photo: Shutterstock

In 2023, research from University College London in the UK suggested that naps, ranging from five to 15 minutes, can help enhance cognitive performance and afford some protection against the effects of ageing on the brain.

As we age, our brains shrink. Regular naps, according to the researchers, can help mitigate this.

Naps are good for you – just ask any Chinese office worker

Dr Jacky Ho, a specialist in sleep science at the University of Saint Joseph in Macau, told the Post that there are a number of different ways to go from being a poor sleeper to a good one.

The World Sleep Society has published ways to improve sleep, from sticking to a regular sleep-wake schedule to restricting certain foods or drinks before bedtime and regulating the sleep environment.

These have all been proven as an aid to sleep, Ho says.

But improving sleep quality requires a thorough overhaul of our daily routines, he stresses. That includes stopping eating too many sugary snacks, drinking less caffeine, and spending less time on our phones.

Dr Jacky Ho is a specialist in sleep science at the University of Saint Joseph in Macau. Photo: Dr Jacky Ho

As Ho notes, the category a person falls into is “a reflection of how we prioritise and value the importance of sleep. In modern society, sleep time is often sacrificed to make room for other commitments and engagements”.

Ho offers further advice for those struggling to get high-quality sleep.

“Avoid foods that are high in protein or fat, especially the meal before sleep, as it requires a longer time to digest,” he says. “Also, some people claim that alcohol can help us fall asleep quickly; however, this may also be a factor that disturbs our sleep and worsens sleep apnoea.”

There is evidence suggesting that good quality sleep can help the body absorb nutrients better and can support memory and learning. Photo: Shutterstock

There are good reasons to want to become a good sleeper. Ho says that, in addition to serving as a crucial factor for performance and mood, there is also evidence suggesting that good quality sleep can help the body absorb nutrients better and can support memory and learning.

During sleep, the brain has the opportunity to clear out “waste”, improving its functionality. Additionally, sleep strengthens the immune system, enabling it to combat bacteria and viruses effectively.

As for his own sleep schedule, Ho admits that he sometimes struggles to practise what he preaches.

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“I can’t say I have a regular sleep schedule, nor have I reached a perfect balance of work and other commitments,” he says. “I’m becoming more of a night owl, and [working in] the night helps me to write and think.”

Each of us may be a natural night owl or a natural morning bird, or a natural short sleeper.

To work effectively as a researcher and educator, Ho has regular exercise, uses steam rooms or saunas, does deep breathing exercises and stretching – all of which help him stay calm and energised, he says.

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