Sleep and mental health (2): Silent power of restoration…

Why some sleep better than others

Beyond the science of why sleep matters, what really touches us is how differently people experience it. Some people fall asleep almost as soon as their heads touch the pillow, while others toss and turn endlessly before drifting off. Some can doze off anywhere, on a bus, in church, or even in the middle of a noisy gathering, yet others struggle even in the comfort of their own beds. Why is this so?

Sleep, as natural as it seems, is not the same for everyone. Each of us has what scientists call a sleep architecture, that is, the way our brain cycles through light sleep, deep sleep, and dreaming sleep. For some, this cycle is smooth, like a calm river. For others, the river is full of bumps, making sleep shallow and easily broken.

The body clock, or circadian rhythm, also plays a role. This inner timing system tells us when to feel awake and when to feel sleepy. People whose rhythms align well with daylight usually fall asleep more easily. But stress, late-night work, excessive screen time, or even genetics can throw this rhythm off, leading to restless nights. Another factor is sleep pressure, the natural drive to sleep that builds the longer we stay awake. Frequent napping, caffeine, or anxiety can weaken this pressure, while a day of activity and alertness helps sleep come naturally.

Beyond biology, the mind itself is a gatekeeper. A calm mind rests more easily, while an anxious or depressed one often wrestles with racing thoughts. This is why people who can “sleep anywhere” are sometimes admired, they can shut down both body and mind with little resistance. But even for those who struggle, training both body and mind with healthy habits can make sleep easier and more reliable.

Sleep also acts like a nightly cleaning service for the brain. While we rest, the brain’s waste-removal system clears out toxins and harmful proteins that build up during the day. Without enough quality sleep, these substances accumulate, which scientists have linked to memory decline and dementia later in life. Sleep, therefore, is not just comfort, it is critical for long-term brain health.

Experts recommend seven to nine hours of sleep for adults each night, though needs vary. Teenagers require eight to ten hours, while older adults may do well with seven to eight. Anything consistently less, robs the brain and body of full restoration. Chronic sleep loss is more than tiredness, it stresses the heart, weakens immunity, and strains the brain.

So how can we invite sleep? The key is preparation. Soft music works as a gentle lullaby for some, while others find peace in neatly laid beds and fresh sheets. Darkness too is powerful, switching off lights or using dim, warm lamps triggers melatonin, the hormone that brings sleep.

The mind needs its own winding down. Going to bed with racing thoughts is like trying to sleep with the television blaring inside your head. Simple imagination, picturing calm places or recalling happy memories can help. Bedtime rituals such as warm showers to relax the muscles, or cool ones to lower body temperature, also ease the transition to sleep. Prayer, journaling, or quiet meditation can calm the mind further.

Exercise is another underrated helper. Daytime activity, whether brisk walking, light jogging, or stretching, strengthens the body clock and deepens sleep cycles. It also reduces stress and boosts mood. However, it is best done earlier in the day, as late-night workouts can keep the body too energized to settle quickly.

These habits, often called sleep hygiene, differ for everyone. Some need silence, others sleep better with gentle background sounds like rainfall or music. What matters most is consistency. The body loves routine, and when we keep regular bedtimes and waking hours, the brain adapts, making sleep easier and deeper.

The risks of poor sleep go far beyond groggy mornings. Insomnia weakens immunity, raises blood pressure, and increases the risk of hypertension and stroke. Memory, concentration, and productivity decline, straining both work and relationships. Over time, poor sleep contributes to obesity, diabetes, and even dementia. Scientists warn that when the brain is denied deep sleep, toxic proteins accumulate, a process linked to Alzheimer’s disease.

Don’t ignore sleep problems, especially if they last beyond three weeks. Seeking help from a doctor or psychologist is not a weakness, but wisdom. Therapy, relaxation training, or medication can help when lifestyle adjustments alone are not enough.

As we close this week’s reflection, remember: sleep is not wasted time. It is healing time. To sleep is to restore, to reset, and to prepare for tomorrow’s challenges. Trading sleep for more work or more scrolling is like borrowing health from the future, it always comes at a cost.

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And because this September is also Dementia Awareness Month, next week we will shift our focus to raising awareness about dementia itself. We will explore what dementia really is, how sleep connects to it, and most importantly, the steps individuals, families, and communities can take to protect brain health and support those living with the condition. It promises to be both enlightening and empowering, so stay with me on this journey.