Understanding What a Good Night's Sleep Really Looks Like

When envisioning a good night's sleep, what comes to mind? Many individuals who visit our sleep clinic have preconceived notions about what constitutes healthy slumber.

A common belief is that falling asleep instantly upon hitting the pillow and waking up eight hours later feeling rejuvenated is the ideal scenario. This perspective is shared by many Australians as well.

In reality, a healthy night’s sleep consists of cycles throughout the night, involving frequent awakenings. Some people may recall these brief disruptions, while others may not.

Let's take a closer look at what constitutes a restorative night’s sleep.

Sleep Cycles: A Nightly Journey

Adults experience different cycles of sleep along with short awakenings during the night. Each cycle lasts approximately 90 minutes. Typically, we begin with lighter stages of sleep, progressing into deeper levels before transitioning into rapid eye movement (REM) sleep, which is often associated with vivid dreams.

In a night of quality sleep, most deep slumber occurs in the first half, while REM sleep is more prevalent in the latter part. Adults generally pass through five or six sleep cycles each night, and it’s entirely normal to wake up briefly at the conclusion of each cycle. This could mean waking up around five times overnight. While this number may increase with age, it is still considered healthy. If you don’t recall these awakenings, that’s perfectly fine—they often occur quite briefly.

Defining a "Good" Sleep

You might frequently hear that adults should aim for seven to nine hours of sleep each night. However, good sleep is more about quality than merely clocking in the hours. For most people, quality sleep involves falling asleep within roughly 30 minutes, sleeping soundly without prolonged awakenings, and waking up feeling refreshed and ready for the day.

If you find yourself feeling excessively tired during the day, even after getting at least seven hours of rejuvenating sleep (a general guideline), it may be time to consult your general practitioner. There are various potential causes for your fatigue.

Common Sleep Issues

Sleep disorders are prevalent, with up to 25% of adults experiencing insomnia, which can make it difficult to either fall or stay asleep, or result in waking too early. The prevalence of common sleep disorders like insomnia and sleep apnea—where breathing can intermittently stop throughout the night—tends to rise with age, affecting around 20% of younger adults and 40% of middle-aged individuals. Effective treatments are available, so don’t hesitate to seek assistance.

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In addition to sleep disorders, chronic health issues—such as pain—and certain medications can disrupt sleep patterns. Other common culprits for poor sleep include disturbances from children, pets, or traffic noise, leading to "forced awakenings." Such interruptions can leave you feeling less satisfied with your rest and struggling to get up in the morning. If these awakenings leave you feeling frustrated or worried, or if they negatively impact your daytime functioning, it may be time to seek help.

Struggling to rise in the morning can stem from multiple factors, including insufficient sleep, irregular sleep and wake times, or even your internal clock, which plays a role in determining your natural sleep preferences. If you frequently have difficulty getting up for work or family commitments, it could be a sign that professional assistance is needed. A sleep psychologist can help address these concerns.

The Role of Smartwatches in Sleep Tracking

It’s essential to understand that sleep-tracking devices can vary widely in accuracy when it comes to monitoring different sleep stages. While they can provide a general overview, they do not deliver a perfect measurement.

In-laboratory polysomnography (PSG) is the gold standard for assessing sleep stages, measuring variables such as breathing, oxygen saturation, brain waves, and heart rate during sleep. Rather than scrutinizing nightly data, including sleep stages, it may be more beneficial to observe your sleep patterns (bed and wake times) over a longer duration.

Recognizing your sleep habits can help you identify and modify behaviors that negatively impact your rest, such as your bedtime routine and sleep environment. If analyzing your sleep data causes anxiety, this approach may not be beneficial. Most importantly, if you have concerns, it’s crucial to discuss them with your GP, who can refer you to a specialized sleep health provider.