Sleep Smarter: How Much You Really Need (And How to Get It)
- Oscar Leon Cranny
- Aug 8
- 3 min read
Sleep isn’t just “rest”; it’s one of the most powerful tools for health, healing, and independence. Yet many people, especially older adults and those living with disability, struggle to get the deep, restorative sleep they need.
At Arriba Physio, we know sleep impacts everything from recovery and mobility to mood, memory, and daily energy. This guide breaks down how much sleep you need by age, what happens during sleep cycles, and practical steps to improve your nightly rest, naturally.
🛌 How Much Sleep Do You Really Need?
Sleep needs change with age. Here's a guide based on current Australian and international recommendations:
Age Group | Recommended Sleep Duration |
Adults (18–64 years) | 7–9 hours per night |
Older adults (65+) | 7–8 hours (minimum 7.5 ideal) |
Teens (14–17 years) | 8–10 hours |
Children (6–13 years) | 9–11 hours |
For older adults, even a small shortfall over time can affect memory, balance, pain sensitivity, and emotional health.
🌙 What Happens During Sleep?
Your body cycles through four stages of sleep several times each night:
Light Sleep (Stages 1 & 2) Muscles relax, heart rate slows, and the body begins to unwind.
Deep Sleep (Stage 3) Crucial for physical recovery and immune system repair. This is when tissues heal, hormones regulate, and muscles recharge.
REM Sleep (Rapid Eye Movement) Brain activity rises, and this is when dreaming happens. It’s essential for memory, emotional processing, and focus.
A full cycle takes about 90 minutes, and ideally, you should complete 4–6 cycles per night. If you wake frequently, these cycles are interrupted, which can leave you feeling foggy and fatigued, even after a full 8 hours in bed.
💡 What Affects Sleep Quality?
Even small habits can significantly impact your sleep. Here are the biggest factors:
1. Screen Time (Phones, Tablets, TV)
When to switch off: At least 60–90 minutes before bed.
Why: Blue light suppresses melatonin, your body’s sleep hormone.
✅ Try dim lighting, reading, or a calming activity before sleep instead.
2. Caffeine & Stimulants
When to stop: By 1–2pm, or at least 6 hours before bed.
Why: Caffeine can linger in your system and delay deep sleep.
✅ Switch to water, herbal tea, or decaf in the afternoon.
3. Eating & Digestion
When to stop eating: 2–3 hours before bed.
Why: Heavy meals too late can disrupt digestion and keep you awake.
✅ If hungry, choose a light snack like a banana or warm milk.
4. Exercise
How much is ideal: At least 30 minutes of moderate activity daily.
When: Morning or early afternoon is best. Avoid vigorous workouts too close to bedtime.
✅ Gentle stretching, walking, or physiotherapist-guided home exercises help prepare your body for restful sleep.
🧠 Bonus Sleep Tips for Seniors & NDIS Participants
Set a consistent bedtime and wake-up time - your body loves routine.
Keep your bedroom cool, quiet, and dark - these are ideal conditions for deep sleep.
Avoid long daytime naps - if needed, keep them under 30 minutes.
Limit alcohol in the evening - it may make you sleepy at first, but disrupts REM sleep later.
Try relaxation techniques - deep breathing, meditation, or soft music can calm the nervous system before bed.
If sleep problems are persistent (like insomnia, snoring, or waking frequently), speak with your GP or health provider.
Final Thoughts
Getting enough sleep isn’t a luxury, it’s a health necessity. Whether you're managing a health condition, recovering from injury, or simply want more energy to enjoy life, sleep plays a key role. And the best part? Most changes that improve sleep are simple, free, and can start tonight.
Need Help Getting Better Rest?
At Arriba Physio, our mobile allied health team supports clients across the Sunshine Coast with sleep-friendly routines, safe movement programs, posture support, and home assessments. We work closely with seniors, carers, and NDIS participants to improve overall wellbeing — starting with better rest.
📞 Contact us today to learn how we can support your sleep, mobility, and independence.📧 Or follow us for more wellness tips delivered with care.
Disclaimer: This information is general in nature and is not a substitute for professional medical advice. Please consult your healthcare provider before making health decisions.
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