Clinoryx Pharma Solutions

AUTHOR DETAILS : Dr Veena NJ | Medical Writer |Ayurvedic Physician
PUBLISHED ON : 5th November 2026

Have you ever noticed that your daytime activity is compromised due to poor sleep the previous night? You sacrifice sleep for many reasons: exam preparations, night shifts, functions, festivals, watching movies and sports, parties, social gatherings, and weekends.

These temporary enjoyments disrupt the whole biological clock and change the entire sleep pattern. Sleep is as important as food and water, a basic need for well-being. Do not consider it a waste of time. Many students and working people sleep more on weekends to balance weekdays’ sleep. It’s high time to learn about the importance of sleep. ¹

Importance of sleep

• Good and enough sleep brings good health and emotional well-being.
• Reduces stress and improves alertness and performance.
• Lack of sleep results in obesity or overweight, heart disease, diabetes, high blood pressure, and stroke. ²

Sleep-Wake Cycle

The brain controls your sleep and wake. Two systems aid this process.

1) Circadian rhythm (body’s internal clock)

The body’s internal clock, a 24-hr cycle, signals the brain when to sleep and wake up. Day and light mean alertness and being awake; night and dark mean time to sleep. ²

2) Homeostasis (Sleep pressure)

Sleep pressure increases the longer you stay awake and decreases while you sleep. The more the pressure builds, the more the body demands sleep. ²

Sleep, Body, and Brain

Sleep is the time your body and brain slow down, recover, repair, restore, and prepare for the next day. ^1-3 While you sleep, your body repairs tissue, controls energy, improves immune health, and manages hormones. ^1-3 A good night’s sleep helps the brain store, review, organise, and process what you learned during the day, helping you remember it later. ¹

Sleeping for less time can result in

• Poor attention and reduced performance.
• Harder to learn and memorise.
• Disturbs the memory formation process.
• Reduces problem-solving skills with your previous knowledge.¹

Screen use and sleep

Research shows that in 2019, Teenagers spent an average of 7 hours and 22 minutes a day on screens.
Children aged 8 and older spent 2 hours and 24 minutes a day on screens.
Overall, 36% of teens reported waking up at midnight to check     phones. ¹

Using screens at bedtime disrupts sleep patterns in many ways.

1. Light: Blue light emitted by screens disrupts sleep by increasing alertness and reducing melatonin (a hormone that signals the body it is time to sleep).
2. Time: Be away from gadgets at least 1 hour before bedtime; this is the time the brain prepares for sleep.
3. Content: The content shown on the screen may be exciting or upsetting, which makes it harder for the brain to relax.
4. Noise: The beeps, rings, and alarms may disturb your sleep. ¹

Sleep Health

As children grow into teenagers, their sleep patterns change. They prefer to sleep late at night and struggle to wake up for school the next day. Teens may not be choosing to sleep later. ¹

It happens because their body’s internal clock naturally shifts later during the teenage years. Other factors like school timings, other social factors, and screen exposure may contribute to this late-night wake-up. ¹

The amount of sleep required changes as you age. Sleep duration recommendation

Table ^{2, 3}

Age	Duration of sleep
4  to 12 months	12 to 16 hours of sleep, including a nap
1 to 2 years old	11 to 14 hours of sleep, including a nap
3 to 5 years old	10 to 13 hours of sleep, including a nap
6 to 12 years old	9 to 12 hours of sleep per night
13 to 18 years old	8 to 10 hours per night
Adults	7 hours or more per night

Call to Action: Simple Tips for Better Sleep

• Follow the same sleep routine every day; go to sleep and wake up at the same time.
• Keep your electronic gadgets away from you at least 30 minutes before bedtime.
• Avoid heavy meals and alcohol at night.
• Avoid caffeine in the late evenings.
• Practice doing 30 minutes of exercise before sleep.
• Take a lukewarm bath before sleep.
• Keep the workstation and sleeping room separate.
• Keep the bedroom cool, soothing, dim and silent before sleep. ²

Conclusion

Sleep is not a waste of time; your body and mind process daytime activities and prepare you for the next day.
Getting enough sleep improves overall well-being and increases productivity. Sleep well today; have a balanced day ahead.
Small, consistent changes in your sleep routine help achieve quality sleep. Approach your doctor if you notice any deviations in your regular sleep schedule.

References

1. Sleep Research Society. Public Education Papers [Internet]. Darien (IL): Sleep Research Society; 2025 [cited 2026 Sep 6]. Available from: https://sleepresearchsociety.org/resources-page/public-education-papers/
2. Centers for Disease Control and Prevention. About Sleep [Internet]. Atlanta (GA): CDC; 2024 May 15 [cited 2026 Sep 6]. Available from: https://www.cdc.gov/sleep/about/index.html
3. American Academy of Sleep Medicine. Sleep Education [Internet]. Darien (IL): American Academy of Sleep Medicine [cited 2026 Sep 6]. Available from: https://sleepeducation.org/

Reviewed & approved by the :

Clinoryx Academy Editorial Team

Varrun Shah
Editor , Clinoryx Academy

Khushi Pandya
Editor , Clinoryx Academy