Why a good night’s sleep can be a superpower

Ever wake up feeling like a zombie, reaching for coffee just to function? It’s easy to blame stress or a busy schedule, but the real problem might be your sleep, or rather, the quality of it.

You can sleep for eight hours and still feel exhausted if your rest isn’t decent. And while most people focus on how long they sleep; the real question is how well.

Sleep expert Joni Peddie said quality sleep determines everything. It affects the immune system, brain function, and even the risk of chronic disease. She added that sleep isn’t just about shutting down for the night; it’s when the brain removes toxins, consolidates memories, and resets for the next day.

A good night’s sleep, she said, starts the moment you wake up. Getting 30 minutes of sunlight early in the day can improve deep sleep by 59%. Cutting caffeine eight hours before bed is another game-changer, but it’s one most people resist.

“I tell people to stop drinking coffee or tea at least eight hours before bed,” she said. “Most don’t like hearing that, but it makes a huge difference.”

Alcohol doesn’t aid sleep

Then there’s alcohol. It might seem like a nightcap helps with sleep, but Peddie said more than three units can reduce sleep quality by 40%.

“It might help you fall asleep faster, but it disrupts deep sleep, which is where the real restoration happens.”

And the proof is in the pudding. If you have ever woken up feeling groggy or disoriented, Peddie said it’s often because the brain has been jolted out of deep sleep too soon. The best way to wake up is naturally, without an alarm. Hitting the snooze button is no way to start your day.

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Food also plays a part

What you eat also plays a huge role. Peddie said that melatonin, the hormone that regulates sleep, relies on key nutrients like magnesium, vitamin D, and B vitamins. If you’re skipping meals or living on processed food, your sleep will take a hit.

Poor nutrition is a common problem. Peddie noted that, according to recent data, 31% of South Africans said hunger and poor nutrition affected their sleep, while 23% reported it impacted their mental clarity. “For those struggling with food insecurity, the impact is even more severe,” she said. “If your body lacks essential nutrients, it won’t prioritise rest.”

Avoid screen time before bed

Screens are another sleep killer. The blue light from devices blocks melatonin production, delaying sleep onset and reducing sleep quality. “Ninety minutes of no screen time before bed improves deep sleep by about 27%,” she said. “People resist this, but the results speak for themselves.”

The environment matters, too. Peddie said that bedrooms should feel like five-star hotel suites. They must be peaceful, comfortable and cool. She said that the ideal sleeping temperature is between 18 and 20 degrees Celsius.

And we are all guilty of sleep delay, even though it is a perishable commodity. There are no such things like catching up on sleep, added Peddie.

“Many people think they can catch up on lost sleep over the weekend, but that’s a myth,” she said. “The circadian clock in our bodies craves consistency, and five nights of poor sleep can’t be undone with two days of extra rest,” she noted. A good night’s sleep is like a superpower.

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