If you don't sleep well at night, you're either chronically sleep-deprived, a weekend warrior, or a midday napper.
According to a recent study published in the journal Psychosomatic Medicine, people fall into four different sleep patterns.
1. Good Sleepers
They're the envy of the estimated hundreds of millions worldwide who struggle with sleep issues. These individuals maintain a consistent routine, going to bed and waking up around the same time each day. They fall asleep easily, sleep soundly, and wake up feeling refreshed and alert throughout the day.
2. Weekend Warriors
For these folks, their days off - typically Saturday and Sunday - are devoted to sleep. More specifically, to catching up on it. They try to make up for the sleep they lost during the week.
Research suggests that adults should aim for seven to nine hours of sleep per night. Someone who gets only six hours of sleep each weekday would be in a sleep debt of at least seven hours.
A 2019 paper published in Current Biology found that people who sleep less than five hours a night during the week and compensate by sleeping more on weekends still experience negative effects.
These include snacking more after dinner and burning fewer calories overall due to less exercise. Weekend warriors don't reap many more benefits than non-sleepers. In short, weekend catch-up sleep seems not to be a good substitute for getting enough sleep every night.
3. Insomniacs
These poor sleepers typically experience the classic symptoms: trouble falling asleep, daytime fatigue, and prolonged sleep latency (the time it takes to fall asleep).
According to the Cleveland Clinic, an estimated one in three people experiences insomnia symptoms. Studies show that insomnia negatively affects job performance, impairs decision-making, can damage relationships, increases the risk of traffic accidents, and leads to reduced quality of life.
A 2023 study published in Psychosomatic Medicine warned that poor and insufficient sleep were strongly associated with an increased likelihood of developing age-related diseases and could accelerate biological aging.
4. Midday Nappers
This group generally sleeps well overall but takes frequent naps during the day.
In 2023, a UK study suggested that short naps of five to 15 minutes could boost cognition and potentially protect against the aging brain.
As we age, our brains shrink. According to the researchers, frequent short naps may help mitigate this.
Dr. Jacky Ho, a sleep scientist at Saint Joseph's University in Macau, says there are several ways to transition from being a poor sleeper to a good one.
The World Sleep Society has published a number of strategies to improve sleep, from following your body clock to limiting certain foods or drinks before bed and adjusting your sleep environment.
Ho says all of these have been proven to aid sleep.
However, Ho emphasizes that improving sleep quality requires taking a hard look at our daily habits. That includes cutting back on sugary snacks, consuming less caffeine, and spending less time on our phones or computers.
"The type of sleeper we are reflects how we prioritize and value sleep. In today's society, sleep often gets sacrificed to make way for other things," Ho notes.
Ho has additional advice for anyone struggling with sleep.
"Avoid protein- or fat-rich foods, especially for your bedtime snack as they take longer to digest. Also, while some people might think alcohol helps them fall asleep faster, it actually can disrupt sleep and worsen sleep apnea," he says.
In addition to being crucial for performance and mood, there's also evidence that getting good quality sleep helps the body better absorb nutrients and can aid memory.
During sleep, the brain has an opportunity to clear out "waste products," improving its function. Sleep also strengthens the immune system, allowing it to more effectively fight off bacteria and viruses.
Summary
A recent study has identified four distinct sleep patterns: good sleepers, weekend warriors, insomniacs, and midday nappers. Good sleepers maintain a consistent sleep schedule and wake up feeling refreshed. Weekend warriors try to catch up on sleep lost during the week, but this doesn't fully compensate for the sleep debt. Insomniacs have trouble falling or staying asleep. Midday nappers sleep well but rely on naps during the day. Sleep habits reflect our priorities and values. Making lifestyle changes can help improve sleep quality.
