If you are not someone who enjoys a good night’s sleep, you likely experience insomnia, take naps, or catch up on sleep during the weekends.
According to a recent study published in the journal Psychosomatic Medicine, people can be categorized into four different sleep types based on their sleep patterns.
Those who enjoy a good night’s sleep are the dream of hundreds of millions around the globe who struggle with sleep-related issues. (Source: Shutterstock).
1. Good Sleepers
These individuals maintain healthy habits, going to bed and waking up at the same time every day. They fall asleep easily, enjoy uninterrupted sleep, and wake up feeling satisfied and alert throughout the day.
Good sleepers are the aspiration of hundreds of millions of people worldwide who are battling sleep-related problems.
2. Weekend Sleepers
For these individuals, weekends—typically Saturday and Sunday—are reserved for sleeping. Specifically, they try to “repay” their sleep debt, making up for the hours of sleep they missed during the week.
Research shows that adults should aim to sleep between 7 to 9 hours each night. A person who only sleeps six hours a day for a week will have a sleep deficit of at least seven hours.
A 2019 article published in Current Biology indicated that those who sleep less than 5 hours each night during the week and compensate by sleeping more on the weekends still face negative consequences.
These consequences include increased snacking after dinner and reduced overall calorie burning due to less physical activity.
Weekend “catch-up” sleepers do not receive more benefits than those who do not sleep adequately. In summary, taking time to rest on weekends does not seem to be a good substitute for maintaining a consistent sleep routine each day.
3. Insomniacs
Insomnia negatively affects work performance. (Source: Shutterstock)
These individuals often struggle with classic symptoms: difficulty falling asleep, daytime fatigue, and prolonged sleep onset.
According to the Cleveland Clinic, it is estimated that one in three people experiences symptoms of insomnia. Studies show that insomnia negatively impacts work performance, affects decision-making, can damage relationships, increases the risk of traffic accidents, and leads to a decreased quality of life.
A 2023 study published in the journal Psychosomatic Medicine warned that insufficient sleep and insomnia are closely linked to an increased likelihood of age-related diseases and may accelerate biological aging.
4. Nappers
This group generally has good sleep habits but often takes naps.
In 2023, a study from the UK found that short naps of 5 to 15 minutes can enhance cognitive ability and may protect against the effects of aging on the brain.
There are various ways to transition from being a poor sleeper to a good sleeper. (Source: Mainichi)
As we age, our brains shrink. According to researchers, short and frequent naps can help mitigate this.
Dr. Jacky Ho, a sleep science expert at St. Joseph’s University in Macau, stated that there are several ways to transition from being a poor sleeper to a good sleeper.
The World Sleep Society has published methods to improve sleep, from adhering to the body’s clock to limiting certain foods or beverages before bedtime and adjusting the sleep environment.
Dr. Ho noted that all these strategies have been shown to support better sleep.
However, Ho emphasized that improving sleep quality requires careful consideration of our daily habits. This includes cutting down on sugary foods, reducing caffeine intake, and spending less time on our phones.
Dr. Ho pointed out that how we categorize ourselves in terms of sleep type is a reflection of how we prioritize and value the importance of sleep. In today’s society, sleep time is often sacrificed for other activities.
Ho offers additional advice for those struggling with sleep.
He said: “Avoid protein or fat-rich foods, especially meals before bedtime, as they take longer to digest. Furthermore, some people believe that alcohol can help us fall asleep quickly; however, this can also disrupt sleep and worsen sleep apnea.”
In addition to being a crucial factor for work performance and mood improvement, there is evidence that quality sleep can help the body absorb nutrients better and may enhance memory.
During sleep, the brain has the opportunity to eliminate “waste,” improving its function. Moreover, sleep boosts the immune system, allowing it to effectively fight off bacteria and viruses.
