Your guide to better sleep — and why it matters more than ever
Your guide to better sleep — and why it matters more than ever
Your guide to better sleep — and why it matters more than ever
Gary Oberholzer
Your guide to better sleep — and why it matters more than ever
In a fast-paced city like Johannesburg, sleep is often the first thing people sacrifice when life gets busy. But according to local sleep expert Dr Alison Bentley, that decision may come at a much higher cost than many realise.
Speaking to HOT 1027 News’ Tara Penny ahead of World Sleep Day, observed on 13 March, Dr Bentley says sleep is not simply downtime for the body — it’s one of the most important foundations for long-term health and productivity.
“Many people think sleep is a waste of time,” she explains. “But if you don’t sleep well, you’re setting yourself up for reduced productivity during the day and potential long-term medical complications.”
While the average adult requires between seven and eight hours of sleep, Dr Bentley says there is a wide range. Some people function well on four to five hours, while others may need closer to nine.
“The key is not the number itself,” she says. “It’s whether you wake up refreshed and able to function well during the day.”
Listen to Dr Alison Bentley’s full chat with HOT 1027 News’ Tara Penny:
Why sleep matters more than you think
Research increasingly shows that sleep plays a critical role in the body’s ability to maintain good health.
Dr Bentley says that when people consistently get less sleep than they need, several problems can arise:
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Weakened immune system – making you more likely to catch colds or infections
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Reduced response to vaccines – your body may produce fewer protective antibodies
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Lower productivity and concentration during the day
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Higher long-term risk of disease, including heart problems, diabetes and depression
“Sleep is essentially how the body services itself,” she explains. “If you under-service a car, it will break down earlier. The same applies to your body.”
Three pillars of healthy sleep
Dr Bentley highlights three key elements that determine whether your sleep is working for you:
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Duration
Aim for the number of hours your body needs — usually between 7–8 hours on average. -
Regularity
Go to bed and wake up at roughly the same time every day, whether you’re an early “lark” or a late “night owl”. -
Quality
Even if you spend enough time in bed, waking up exhausted could signal a problem such as insomnia or sleep apnoea.
In fact, sleep disorders are surprisingly common. Estimates suggest about 23% of adults may have sleep apnoea, while around 10% experience insomnia or restless legs syndrome.
Small changes that can improve sleep
Dr Bentley recommends a few simple habits to help improve sleep quality:
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Stop working about an hour before bedtime
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Avoid bright phone screens close to bedtime, as blue light delays sleep hormones
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Create a consistent wind-down routine before bed
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Keep the sleep environment calm and distraction-free
“If you can’t get enough sleep no matter what you try,” she says, “speak to your doctor. Treating sleep problems can dramatically improve your quality of life.”
Her final message for World Sleep Day is simple: good sleep isn’t a luxury — it’s one of the most powerful tools we have to protect our long-term health. 😴
