By Dr Said Qabbaah
Medical Writer & Public Health Expert
Expert Contributor / Family Flavours Magazine
Sleep is essential for feeling and functioning at our best, yet many of us struggle to get enough of it. In a world that pushes for constant productivity, it can be difficult to switch off, and sleep may feel more like a luxury than a necessity.
Sleep Quantity
Science tells us a different story. Sleep is not as simple as it might seem at first, which raises a key question: Does the amount of sleep we get matter most, or is sleep quality even more important? The answer is that both matter, and understanding the difference can help us make better choices and benefit fully from the sleep we need.
Physical Recovery and Memory Processing
When we think about sleep, the first thing that often comes to mind is how many hours we sleep each night. This is known as sleep quantity and simply refers to the total amount of time we spend asleep.
For most adults, experts recommend between seven and nine hours of sleep each night, while children and teenagers need even more to support their growth and development.
Waking up tired and sluggish after a short night’s sleep is something many of us are familiar with. That is because our bodies and brains need enough time to carry out essential overnight processes, from physical recovery to memory processing.
Over time, not getting enough sleep can affect how we function during the day, including our concentration, reaction times, decision-making and mood, even when we think we have adjusted to it.
Consistently getting too little sleep has also been linked to a range of health problems, including obesity, type 2 diabetes, heart disease, depression and reduced immune function, among other serious conditions.
Sleeping Longer
It is also worth remembering that more sleep is not always better. Many of us have experienced sleeping in after a particularly busy week or a late night, and that is completely normal. However, if you regularly find yourself sleeping much longer than usual or still wake up feeling tired despite spending plenty of time asleep, it could be a sign that something else is going on.
Paying attention to these changes is important, as they can sometimes be your body’s way of telling you that something needs attention.
Sleep Quality
Sleep quality is about how well you actually sleep while you are in bed, not just how long you sleep. In other words, it is about whether your sleep is restful and restorative.
Good sleep often feels quite effortless when it happens. You drift off without too much difficulty, stay asleep for most of the night and wake up feeling as though you have genuinely rested. This is what good sleep quality feels like in practice.
To understand this more clearly, it helps to compare different experiences of sleep quality. For example, two people might both spend eight hours in bed but wake up feeling very different. One sleeps through the night, wakes up feeling refreshed and energised and starts the next day ready to go.
The other wakes several times, keeps checking the time, struggles to fall back asleep and gets up feeling drained despite spending the same amount of time in bed. Two similar scenarios, two contrasting outcomes.
Why Sleep Quality Matters
Sleep is not one long, continuous state. Instead, it moves through different stages during the night. At times, sleep is lighter and more easily disrupted, while at other points it becomes deeper and more restorative. There are also periods when the brain becomes more active again as we dream. Each of these stages plays its own role in how rested we feel.
When sleep is frequently interrupted, the brain may not get the chance to move smoothly through these stages. This means some of the benefits of sleep can be reduced, even if the total time spent in bed seems reasonable. This is something many people can relate to in everyday life.
For instance, someone living with a condition called obstructive sleep apnoea may spend a full night in bed but experience repeated pauses in breathing that briefly disrupt sleep again and again, often leading to tiredness and difficulty concentrating the next day.
The same principle applies in a very different context to many parents of young children. Even when they manage to spend enough hours in bed, frequent night-time wake-ups can leave them feeling exhausted.
Stress
There are many everyday factors that can affect how well we sleep, and most are things we have all experienced at some point.
One of the biggest contributors is stress. When life feels busy or overwhelming, it is not uncommon to go to bed feeling tired but find that the mind will not switch off. Many people know the feeling of lying awake replaying the day, thinking through worries or mentally planning tomorrow, even when they are desperate to sleep. In those moments, the body may be ready for well-earned rest, but the mind is still very much active.
Mindless Scrolling
Our habits before bed can also play a role. It is very easy to end the day by scrolling on a phone or watching something on a screen, but this can make it much harder to fully unwind. The blue light from screens can delay the body’s natural sleep signals, while engaging content can keep the brain stimulated when it should instead be settling down.
Caffeine and More
What we consume during the day matters too. Caffeine, whether in coffee, tea or energy drinks, can stay in the body for hours and affect sleep long after it has been consumed. The same can be said for alcohol.
The environment in which we sleep also makes a difference. Most of us have experienced nights when noise outside, a room that is too warm or too much light has made it harder to relax, affecting our sleep quality.
Improving Sleep
Improving sleep does not usually require major changes or a great deal of effort. One of the simplest habits is maintaining a regular sleep pattern by going to bed and waking up at roughly the same time each day, even at weekends. Many people notice that when their sleep schedule is irregular, it can take longer to fall asleep and feel harder to wake up in the morning.
It can also help to build a simple, relaxing evening routine. This might involve doing something calming before bed, such as reading a good book or listening to soothing music. Cutting back on screen use at least an hour before bedtime can also make a big difference, along with avoiding large meals, caffeine and alcohol late in the evening, all of which can make it harder for the body to settle down and drift into restful sleep.
The space in which we sleep can make more of a difference than we realise. Creating a bedroom that feels cool, dark, quiet and comfortable can help make falling asleep much easier.
What we do during the day also influences how well we sleep at night. Regular physical activity can help us fall asleep more easily and improve sleep quality, even if it is something as simple as going for a brisk walk or choosing to take the stairs.
Sometimes, however, sleep problems continue despite making positive changes, and it may be worth speaking to a healthcare professional. Ongoing sleep difficulties can sometimes be a sign of an underlying condition that may need further assessment or treatment.
Finding the Right Balance
When it comes to sleep, it is not about choosing between quality and quantity. Both matter, and neither can fully make up for the other. Instead, it involves paying attention to how you feel and what your body needs. By doing so, you give your body and mind the best chance to recover and recharge, so you are fully prepared for the day ahead.
Ultimately, sleep is much more than simply switching off for the night. It is about helping us become the best versions of ourselves each and every day.
You can contact Dr Said Qabbaah at [email protected].
