Good Sleep For Good Health

Good Sleep for Good Health

Sleep is one of the most powerful — and most underrated — pillars of good health. While we sleep, our bodies repair tissues, consolidate memories, regulate hormones, and reset the immune system. Chronic sleep deprivation is linked to increased risk of obesity, diabetes, cardiovascular disease, depression, and even certain cancers.

How Much Sleep Do You Need?

• Adults (18–64 years) — 7–9 hours per night

• Older adults (65+) — 7–8 hours per night

• Teenagers (14–17 years) — 8–10 hours per night

• School-age children (6–13 years) — 9–11 hours per night

The Genetics of Sleep

Sleep patterns, sleep duration, and susceptibility to sleep disorders all have significant genetic components. Variants in genes including CLOCK, PER3, ABCC9, and DEC2 influence circadian rhythm, sleep duration, and sleep quality. Some people are genetically “morning larks” (early risers) while others are “night owls” — and this is largely determined by their genetic makeup. Understanding your genetic sleep profile can help you optimise your sleep schedule and identify your risk for sleep disorders such as insomnia and sleep apnoea.

Tips for Better Sleep

• Maintain a consistent sleep schedule — go to bed and wake up at the same time every day

• Create a dark, cool, quiet sleep environment

• Avoid screens (phones, tablets, TVs) for at least 1 hour before bed

• Avoid caffeine after 2 PM and alcohol close to bedtime

• Exercise regularly — but not within 2–3 hours of bedtime

• Manage stress through meditation, deep breathing, or journalling