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The Sleep Process
Sleep is controlled by two interconnected systems:
Circadian rhythm (or body clock)
Homeostatic drive (or pressure to sleep)
These two systems work together, taking their cues from day (light) and night (dark), and how long you have been awake, to:
Regulate body temperature in preparation for sleep
Release sleep hormones
Increase the body’s pressure to sleep
Sleep is an active process. During sleep we are:
Growing taller and stronger
Making memories and establishing learning
Repairing our muscles and replenishing our energy
Processing and calming our emotions
Regulating our hormones so that we don’t increase our risk of chronic health issues
So what time should you go to sleep?
If you have to get up at 7am, then you need to go to bed somewhere between 9:30pm and 10:30pm
The best time to sleep is at the point where the circadian sleep cues intersect with the peak pressure to sleep: 10:00pm – 7:00am
If you are between 11 - 18 years old, it is recommended that you get 8½ – 10 hours of sleep per night
Apps to support healthy sleep patterns:
The Sleep Ninja app was designed and developed at the Black Dog Institute in consultation with young people, their parents/carers, psychologists, counsellors, and sleep experts. It is the first adolescent-focused app which helps young people improve their sleep. It’s free to use and backed by research.
Based on Cognitive Behavioural Therapy for Insomnia (CBT-I), Sleep Ninja teaches strategies across six ‘training sessions’ to develop healthy sleep habits and improve sleep quality. Click here to download the app!
Where can I find more information?
The Sleep Health Foundation provides information and tips which help improve sleep. The resources explore how sleep connects with a range of topics such as ADHD, anxiety, autism, behavioural problems, caffeine, mindfulness, memory, technology and teenage sleep. Access their resources here:
Info sheet sleep hygiene (1).pdfPage updated
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