Sleeping ‘Enough’ is Not Always Enough

Do you agree that your efficiency levels depend on whether you had enough sleep the previous night?

But what is ‘enough’ sleep?

For some, even 6 hours is enough for an efficient day after, whereas for others, even 10 hours of sleep may not be sufficient to overcome exhaustion.

The reason? Research shows that while most adults need 7-9 hours of sleep, the ‘quality’ of sleep you get is just as important as the ‘quantity’.

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What affects the quality and quantity of sleep?

If you are still feeling tired after 8 hours of sleep, it could be due to your age, genetics, lifestyle, health-related issues, or various other factors. Moreover, sleep disorders, mental health issues, environmental factors, lack of physical activity and excessive screen time can also result in fatigue, regardless of the quantity of your sleep.

If you’re feeling foggy and tired during the day, it could be a sign of an underlying sleep disorder such as sleep apnea, restless legs syndrome, insomnia, narcolepsy or hypersomnia. These conditions may affect your ability to get enough rest and maintain wakefulness.

Mental health issues: Mental health significantly affects the sleep cycle, and this connection is often bi-directional, meaning poor sleep can impact mental health adversely, and vice versa. As a result, conditions such as anxiety or depression could result in constant fatigue.

Environmental factors: Conditions such as light exposure, noise levels, temperature, and even the physical environment of the sleeping space can disrupt sleep patterns.

Lack of physical activity: Inadequate activity can also negatively impact your sleep, potentially leading to insomnia, reduced sleep duration and poorer sleep quality.

Excessive screen time: Engaging with electronic screens, particularly before going to bed, affects sleep by suppressing melatonin production, disrupting the body's natural sleep-wake cycle (circadian rhythm) and stimulating the brain, making it harder to fall asleep.

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Understanding the Stages of Sleep

Sleep isn't a uniform state; the body and mind go through distinct phases or cycles, each serving critical roles in restoring your body and mind. Understanding these stages can help highlight why sleeping enough isn’t always truly refreshing.

Adults typically move through 4 to 6 sleep cycles a night, each lasting around 90 to 110 minutes. As the night progresses, cycles lengthen, while the balance of sleep stages shifts.

• Lightest Sleep - Non-rapid eye movement (NREM) stage 1 – This is the gentle entry into sleep—your heartbeat and breathing slow, you drift in and out of awareness, and your body relaxes. It usually lasts 5 to 10 minutes, accounting for a small fraction of total sleep time. 
• True Light Sleep - Non-rapid eye movement (NREM) stage 2 – Here, your body relaxes more deeply—eye movement stops, heart rate and temperature drop, and distinctive brain patterns known as sleep spindles and K-complexes (large, high-amplitude, single brain waves) begin. This stage makes up 45–55% of your night’s sleep, making it the most abundant phase. 
• Deep or Slow-wave Sleep - Non-rapid eye movement (NREM) stage 3 – This stage is the restorative powerhouse—your brain emits slow delta waves, tissues repair, and growth hormones release. It’s hardest to awaken from this phase, which is especially prominent during the first third of the night. Stage 3 accounts for 10–25% of sleep. 
• Dreaming Sleep - Rapid eye movement (REM sleep) stage 4 - Roughly 90 minutes after falling asleep, you enter REM—your brain becomes highly active, dreams begin, and your body experiences muscle atonia (paralysis). REM sleep spans 20–25% of total sleep time and intensifies in the later cycles. This type of sleep is crucial for memory, emotional processing and cognitive health.

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Steps to Take for an Improved Sleep Quality

You spend one-third of your life sleeping, and still, it is something that many of us struggle with. Not getting enough sleep can affect your mental health and also put your physical health at risk. While calculating the quantity of sleep is relatively simple – as it is measured by a clock, let’s talk about a few ways in which you can improve the quality of your sleep.

• Establish fixed bedtime and wake-up time, even on vacation and weekends.
• Avoid bright lights and screen time during bedtime.
• Eating a meal too close to bedtime can disrupt sleep; it's generally recommended to finish eating solid foods at least two to three hours before going to bed. 
• Exercise can help regulate body temperature, which is crucial for maintaining a good night's sleep. A temporary increase in body temperature during exercise is followed by a drop, which can facilitate falling asleep.
• Try taking showers before going to bed. A warm shower can help your body to relax and help you have a good night’s sleep.

Small changes, such as sticking to a routine, moving your body more, and winding down properly before bed, can make a significant difference. Better sleep isn’t just about sleeping more; it's about being relaxed and well rested.

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References: clevelandclinic.org, calm.com, sleeptest.co.uk