Why a Normal Sleeping Routine Is Important - and What Sleep Does for the Body and Brain

Getting consistent amounts of sleep regularly influences emotional, physical, and mental well-being. Most adults’ busy schedules cause interrupted sleep, which can lead to cognitive issues, poor immunity, mood fluctuations, and other health problems. Maintaining a healthy sleep pattern should not be neglected—read on to learn more about the importance of a good night’s sleep.

Feature Article – Why a Normal Sleeping Routine Is Important—and What Sleep Does for the Body and Brain

In today’s fast-paced world, sleep is often sacrificed to meet deadlines, juggle responsibilities, binge-watch favorite shows, or spend time on social media. However, getting enough quality sleep—and doing so consistently—isn’t just about feeling rested. It’s a fundamental pillar of physical, mental, and emotional health.

The Importance of a Normal Sleep Routine

Maintaining a regular sleep routine helps synchronize your body’s internal clock, known as the circadian rhythm. This natural 24-hour cycle regulates not just your sleep–wake pattern, but also metabolism, hormone levels, body temperature, cellular repair, and other important processes [1]. In addition to supporting various biological processes, going to bed and waking up at roughly the same time every day trains the body to sleep more efficiently. This leads to better sleep quality, easier mornings, and more energy throughout the day.

In contrast, irregular sleep schedules—such as staying up late on weekends and sleeping in—can disrupt the cardiac rhythm and make it harder to fall asleep, stay asleep, or feel rested upon waking. Research also shows that a lack of sleep is associated with higher incidents of traffic and industrial accidents, medical errors, and poor work productivity [2, 3].

How Sleep Impacts the Body and Brain

Sleep is an active process that allows the body and brain to undergo critical maintenance:

• Reinforces brain function: Sleep consolidates memories, enhances learning, and clears out toxins that build up during waking hours. It also helps regulate emotions and reduces stress by improving the brain’s coping mechanisms [1].
• Boosts physical health: During deep sleep, the body repairs cells, tissues, and muscles. Restful sleep also balances hormones like insulin, which affects metabolism, as well as cortisol, known as the stress hormone [1, 4].
• Enhances immune support: Sleep boosts immune system function by helping the body produce the energy and cells it needs to fight off infections and recover faster from illness [5].

How Much Sleep Does the Body Need?

The amount of sleep the body needs varies by age and individual factors, but general recommendations from sleep experts are [2, 6]:

• Adults (18–64 years): 7–9 hours
• Teens (14–17 years): 8–10 hours
• Older adults (65+): 7–8 hours

Getting less than the recommended amount of sleep can lead to cognitive decline, mood swings, a weakened immune system, and an increased risk of chronic conditions, such as heart disease, diabetes, high blood pressure, brain-related diseases, and cancer [2]. However, consistently sleeping more than 10 hours a night may cause sluggishness and is also linked to common health issues (e.g., depression, weight gain, stroke, cognitive), which means balance is key [7].

Are Naps Good or Bad?

Naps can be beneficial, but timing and duration matter. Short naps of 20–30 minutes—often called "power naps"—can improve alertness, mood, and performance without making you feel groggy [8]. They're especially helpful if you’re sleep-deprived or need a quick energy boost in the afternoon.

However, longer naps (over 60–90 minutes) can lead to sleep inertia, a period of drowsiness and disorientation upon waking. Additionally, napping too late in the day may interfere with your nighttime sleep, especially if you already struggle with insomnia [7, 8].

Overall, sleep isn’t a luxury—it’s a necessity. If you’re having trouble sleeping, a physical therapist may be able to help. Physical therapy can improve sleep by reducing pain, improving mobility, and promoting relaxation. Targeted exercises, posture correction, and manual therapy may ease the discomfort that disrupts rest. Physical therapist may also teach breathing techniques and sleep-friendly routines, helping regulate the body’s natural rhythm for deeper, more restorative sleep. Treat sleep as an investment in your productivity, resilience, and long-term health. With the help of a physical therapist, your body—and mind—will thank you.

References

1. Foster RG. Sleep, circadian rhythms and health. Interface Focus. 2020;10(3):20190098.
2. Hafner M, Stepanek, M, Taylor J, et al. Why sleep matters—The economic costs of insufficient sleep. Rand Health Q. 2017;6(4):11.
3. Nuckols TK, Bhattacharya J, Wolman DM, et al. Cost implications of reduced work hours and workloads for resident physicians. N Engl J Med. 2009;360(21):2202-15.
4. Buckley TM, Schatzberg AF. On the interactions of the hypothalamic-pituitary-adrenal (HPA) axis and sleep: normal HPA axis activity and circadian rhythm, exemplary sleep disorders. J Clin Endocrinol Metab. 2005;90(5):3106-3114.
5. Kalafatakis K, Russell GM, Lightman SL. MECHANISMS IN ENDOCRINOLOGY: Does circadian and ultradian glucocorticoid exposure affect the brain? Eur J Endocrinol. 2019;180(2):R73-R89.
6. The National Sleep Foundation. How much sleep do you really need? October, 2020. Retrieved from https://www.thensf.org/how-many-hours-of-sleep-do-you-really-need/
7. Léger D, Beck F, Richard J-B, Sauvet F, Faraut B. The risks of sleeping “too much”. Survey of a national representative sample of 24671 adults (INPES Health Barometer). PLoS One. 2014;9(9):e106950.
8. Milner CE, Cote KA. 2009. Benefits of napping in healthy adults: impact of nap length, time of day, age, and experience with napping. J Sleep Res. 18:272-281.