What Is Sleep?

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Sleep is one of the most fundamental human needs. Far from being wasted time, it’s when the body and brain perform critical functions that support survival, repair, growth, and learning. Humans spend about one-third of their lives asleep, yet until recently sleep was one of the least understood aspects of health.

Today, research confirms that good sleep is the foundation of wellness — influencing everything from immune strength and mental clarity to mood stability and disease prevention.

Sleep is an active process involving dynamic changes in the brain and body:

• Non-REM Sleep: The first stage after falling asleep, progressing from light to      deep sleep (slow-wave sleep). This is when tissue repair, hormone release, and immune function are most active.
• REM Sleep: The stage associated with vivid dreaming, learning, and      emotional regulation. Brain activity during REM is similar to being awake, but the body remains largely immobile.

A healthy night’s sleep cycles through these stages several times. Each stage plays a distinct role, making both quantity and quality of sleep equally important.

Sleep supports:

• Physical Health: Restores muscles, regulates hormones, strengthens immunity.
• Brain Function: Consolidates memory, clears waste proteins, enhances learning.
• Emotional Balance: Helps manage stress, process emotions, and regulate mood.
• Performance: Improves reaction times, decision-making, and creativity.

Lack of quality sleep increases risk of obesity, heart disease, diabetes, depression, and reduced workplace performance.

• Struggling to stay awake during the day
• Trouble concentrating or remembering details
• Feeling irritable or moody
• Needing caffeine to function
• Falling asleep within minutes of going to bed (sign of sleep debt)

• Prioritise 7–9 hours per night, adjusting for age and individual needs
• Keep regular bed and wake times, even on weekends
• Get morning light exposure to set your body clock
• Limit stimulants (caffeine, nicotine) later in the day
• Create a sleep-friendly environment — cool, dark, quiet
• Wind down with a consistent evening routine

If poor sleep persists for more than a few weeks or significantly affects your life, consult your GP or a sleep health professional. Issues like insomnia or sleep apnoea require medical attention.

Understanding Sleep Cycles

Sleep Hygiene

Circadian Rhythms