10 Facts About Sleep That You Shouldn't Hit Snooze On

Sleep. It's something every one of us needs. But nodding off at night isn’t just about taking a break from the day, we need sleep for our bodies and brains to function properly.
Whatever kind of sleeper you are, it’s important to learn about the ins and outs of this seemingly simple task. So, snuggle down as we explore some sleep fun facts that will help you better understand your nighttime habits, answer questions you’ve been losing sleep over.

Sleep facts to show you why proper rest matters

A happy and healthy life relies on getting regular, good-quality sleep. It’s essential for both your physical and mental health. Not getting enough sleep may leave us feeling a little off—low on energy and finding it harder to navigate everyday challenges at home and work.

In fact, not getting enough rest means:

Sleep deprivation is linked to a 2.5 times higher likelihood of experiencing mental health struggles.
It may affect hormone production, lower reproductive hormones, reduce libido, and increase the stress hormone cortisol.
It can also raise the risk of obesity.
Getting less than six hours of sleep per night has been associated with a 20% higher risk of developing heart disease.

There are many reasons why proper sleep is important to a person’s health, but it’s also important to separate the facts about sleeping from myths you may have heard, so let’s take a closer look.

1.Treat sleep as your body’s reset button

Ever heard the myth that you can just get used to less sleep? In reality, missing out on sleep can cause an imbalance in your everyday life - mood, focus, energy, and even decision-making.

And that’s just the beginning. Sleep plays a big role in creativity, memory, and overall wellbeing. Without enough of it, the risk of long-term health issues like heart disease and diabetes may increase. Prioritising rest isn’t just about feeling refreshed—it’s about supporting your body and mind every day.

2.Consistency is key

For teenagers and older adults, sleep needs can vary, but generally, teenagers may benefit from 8-10 hours, while older adults might feel their best with 7-8 hours. Of course, everyone is different, so it’s important to listen to your body and adjust based on how you’re feeling day-to-day.

Sleep quality matters just as much as sleep duration. After all, it’s not just the hours you rest your head, but how deep and restful those hours are.

What is the golden rule of sleep?

The golden rule of sleep is a solid sleep schedule. Maintaining a consistent sleep schedule can help regulate your circadian rhythm (that’s your body's internal clock). And so can going to bed and waking up at the same time every day, having a wind-down routine such as the 10-3-2-1-0 sleep rule can help set the scene for a peaceful slumber. Here is a breakdown of that rule:
10 hours before bed: No caffeine.
3 hours before bed: No food or alcohol.
2 hours before bed: No work, or anything productive.
1 hour before bed: No screen time.
0 hours before bed: Time to sleep.

3.Sleep hours vary for each person

ight hours of sleep gets mentioned a lot, but the ideal amount looks different for everyone—it all depends on a mix of factors. This means sleep needs vary between people, with some needing less and some needing much more. You might find that 7 hours is plenty for you, whereas a friend or family member may need 10 hours to be at their best. Genetics, lifestyle, health and other factors all play their part in determining how much sleep you need to feel fully rested and functioning well.

How much sleep do we need?

While sleep needs vary person to person, there are some recommended guidelines you can use as a starting point.

Age Group	Recommended Sleep Duration
Newborns (0-3 months)	14-17 hours
Infants (4-11 months)	12-15 hours
Toddlers (1-2 years)	11-14 hours
Preschoolers (3-5 years)	10-13 hours
School-age children (6-13 years)	9-11 hours
Teenagers (14-17 years)	8-10 hours
Young adults (18-25 years)	7-9 hours
Adults (26-64 years)	7-9 hours
Older adults (65+ years)	7-8 hours

4.Sleep affects your immune system

One of the interesting facts about sleep is that a deficiency can impact how well your immune system functions. When you’re a little tired, your body may not be as quick to fend off the common cold or flu. Regular rest supports your immune system, helping it do its job and keeping things running smoothly, so you can feel your best.

5.Dreams can help us process emotions

When it comes to sleep, dreams are more than just nighttime stories—they can help us work through emotions from our waking life. Whether they’re clear or fleeting, dreams play a part in processing everything from stress to fears, and even unresolved feelings.

Since most dreams happen during the REM stage of sleep, it’s important to create a peaceful sleep space that lets this emotional processing happen uninterrupted.

6.Power naps can boost productivity

While a good nap is no substitute for regular nighttime sleep, it can be very beneficial for countering fatigue. You may have heard the term ‘power nap’ before and may be inclined to think that a nap may make you feel more sleepy. The trick is in the length of the nap. It’s often suggested that a quick nap of 10-20 minutes is optimal as it can allow you to reach the lighter stages of non-REM sleep.
Although this can differ depending on a person’s needs, for example, astronauts at NASA have adopted a 26-minute nap routine. Studies show that a NASA Nap is the ideal length for a nap to improve focus, concentration, and memory, and you can function properly after without the grogginess of sleep inertia.

7.Sleep can improve your memory and learning

Memory consolidation is where short-term memories are transformed into long-term memories, and it only happens during sleep, particularly during the deep stages of non-REM sleep. Having enough sleep helps you remember the important things like your most recent class or the details of your next big work project.

8.Sleep cycles are dynamic phases

While we sleep, we constantly move through many sleep cycles, with each full cycle lasting 80 to 100 minutes. Starting with the three stages of non-REM sleep, where we start with that almost-asleep feeling, to fully asleep then deep sleep or slow-wave sleep. Then, around 90 minutes in the cycle, we typically move into REM sleep - this stage often plays a key role in memory consolidation, emotional regulation, and dreaming.

9.Optimise your bedroom for sleep

Restorative sleep starts with creating a comfortable sleep sanctuary that minimises disruptions. Lay the foundation of your sleep-friendly environment with a supportive mattress and pillow that elevates your quality of rest. Dim, warm lighting can help set the mood for winding down, before turning off the lights and sleeping in near-complete darkness. The temperature should be cool and comfortable, so around 18–22°C.

If you hear traffic noise or other sounds in your environment that could impact your sleep, then you may like to try white, brown or pink noise to help lessen those distractions.

10.Genetics

We’ve looked at how the amount of sleep we need varies from person to person, with genetics being one of the influencing factors.
Some genes have been identified that allow some people to function on very little sleep - so-called ‘short-sleeper’ genes are rare but mean as little as 4.5 hours of sleep is all they may need. If you feel like you’re not getting enough sleep, it’s essential to reach out to a doctor and see if there’s an underlying issue.

Get the most out of your sleep

Sleep is the cornerstone of our physical and mental wellbeing. Prioritising a consistent sleep routine is essential to keep yourself healthy in body, mind and spirit. By avoiding caffeine, the blue light of screens, and work or other stress-inducing activities before bed, you can start to wind down. Create a sleep environment that you will want to escape - one that is cool, dark, comfortable and free of noisy distractions, utilising sleep noise to cover up any unwanted sounds. With your sanctuary all setup, you can settle down for a restful and restorative night's sleep.
Now that all of these sleep facts have been explored, if you’d like to learn more about this vital part of our lives, our Snooze blog has important reads like what sleep is, how to ensure you achieve deep sleep, and much more.

References:

https://www.sleepfoundation.org/insomnia/is-insomnia-genetic

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