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The Importance of a Good Night’s Sleep
Written by Aakifa Shafeer
Findings from a 2018 study conducted in Colombo revealed that the average sleep duration among individuals was 6.0 hours, while participants self-reported an average of 6.4 hours. Both figures fall below the recommended 7–9 hours of sleep. (Daily Mirror, 2025).
This shortfall is concerning because sleep is a vital component of an individual’s daily life, occupying nearly one-third of it. An adequate amount of sleep is essential, similar to basic needs such as food and water. A lack of sleep can inhibit the formation and maintenance of neural connections in the brain that are required for learning and the creation of new memories. (National Institute of Neurological Disorders and Stroke, 2025)
Sleep and Disorders
In a study conducted by Freeman.D et al in 2020, they investigated whether disrupted sleep is associated with the occurrence of mental health disorders. It was found that conditions such as insomnia share common underlying causes and exhibit a bidirectional relationship. The strongest pathway appears to be disrupted sleep, contributing to the development of other mental health problems. Sleep difficulties may lead to psychiatric disorders by causing negative mood, impaired emotional regulation, and persistent activation of the fight-or-flight system, with particularly strong links between insomnia and anxiety.
Tips for Improved Sleep
- Sticking to a constant sleep schedule
Maintaining a consistent sleep schedule is an effective way to improve sleep quality. Going to bed and waking up at the same time each day helps regulate the body’s internal clock and supports healthy sleep patterns, even on weekends. Allowing time to wind down before bedtime can further promote better rest. Additionally, limiting naps to about 20 minutes in the early afternoon can prevent disruption to nighttime sleep.
- Being mindful of what you eat and drink
As bedtime approaches, being mindful of what you consume is essential, as caffeine, alcohol, and large meals can disrupt sleep. Relying on caffeine in the afternoon for energy or consuming alcohol to induce drowsiness can be counterproductive, as alcohol reduces overall sleep quality. Large meals require longer digestion times, so lighter evening meals are recommended to support better sleep.
- Stress management
High levels of stress can disrupt sleep and make it difficult to rest at night. Although stress is a normal part of life, it can become overwhelming or long-term for some individuals. Effectively managing stress may help improve sleep quality. Activities such as relaxation techniques, regular exercise, and seeking support from family or friends can help reduce stress, though different approaches may work better for different people. (Suni.E, 2025)
- Maintaining a sleep diary
Maintaining a sleep diary can help identify factors that affect sleep, including lifestyle habits, daily activities, medication use, and stress levels. Spending a few minutes recording details such as bedtime, time taken to fall asleep, nighttime awakenings, consumption of alcohol or caffeinated drinks, and levels of physical activity can provide useful insight into sleep patterns. Healthcare professionals, including general practitioners or sleep specialists, may use this information to better understand and diagnose sleep-related problems. (Health Service Executive, 2025)
The Big Picture
While individual sleep habits play an important role, the impact of sleep extends beyond personal routines, influencing mental health, productivity, and overall well-being at a broader level.
During sleep, the brain undergoes repair and recovery processes, removing toxins and waste products that accumulate throughout the day. Adequate sleep supports optimal cognitive functioning, creativity, and overall mental health. In contrast, disrupted sleep can reduce attention span, impair focus, and hinder decision-making and problem-solving abilities. Making time for sufficient sleep plays a key role in emotional regulation, whereas sleep deprivation can lead to increased stress, heightened emotional responses, and mood swings. In addition, sleep disturbances are associated with a higher risk of developing mood disorders, particularly depression and anxiety. (Digre.K, 2023)
In a context where insufficient sleep is already common, as seen in Sri Lanka, the cumulative effects pose a significant concern for both individual mental health and collective well-being, making sleep a necessity rather than a luxury. Encouraging healthy sleep habits through education, workplace awareness, and supportive social environments can contribute to improved emotional regulation, cognitive functioning, and overall quality of life.
Ultimately, a good night’s sleep is one of the easiest ways to boost your brain, mood, and life.
References
Daily Mirror. (2025, November 18). Rapidly changing lifestyles cause sleep issues in Sri Lanka. DailyMirror.lk. https://www.dailymirror.lk/news-features/Rapidly-changing-lifestyles-cause-sleep-issues-in-Sri-Lanka/131-325283
Digre, K. (2023, June 26). Why is at least 7 hours of sleep essential for brain health. University of Utah School of Medicine, Department of Neurology. https://medicine.utah.edu/neurology/news/2023/06/why-at-least-seven-hours-of-sleep-is-essential
Freeman, D., Sheaves, B., Waite, F., Harvey, A. G., & Harrison, P. J. (2020). Sleep disturbance and psychiatric disorders. The lancet. Psychiatry, 7(7), 628–637. https://doi.org/10.1016/S2215-0366 (20)30136-X
Health Service Executive. (2025, June 18). Sleep problems – tips and self-help. HSE. https://www2.hse.ie/mental-health/issues/sleep-problems
National Institute of Neurological Disorders and Stroke. (2025). Brain basics: Understanding sleep. National Institutes of Health. https://www.ninds.nih.gov/health-information/public-education/brain-basics/brain-basics-understanding-sleep
Suni, E. (2025, October 31). Healthy sleep tips: How to sleep better. Sleep Foundation. https://www.sleepfoundation.org/sleep-hygiene/healthy-sleep-tips
