WELLNESS | SLEEP

Sometimes You Do Not Need Another Coffee. You May Need More Sleep.

Modern life can make tiredness feel normal.

Work, commuting, meetings, screen time, exercise, social activities, and everyday responsibilities can leave us feeling like we are constantly running out of energy.

When that happens, reaching for another cup of coffee can feel like the easiest solution.

But sometimes, what the body needs is not more stimulation.

It may simply need rest.

How Much Sleep Do Adults Need?

According to the U.S. Centers for Disease Control and Prevention (CDC), adults aged 18–60 should generally get at least 7 hours of sleep per night. Adults aged 61–64 are recommended to get 7–9 hours, while adults aged 65 and older are recommended to get 7–8 hours.

Sleep needs can vary between individuals, but consistently getting enough sleep is an important part of healthy living.

Why Does Sleep Matter?

The CDC describes good sleep as essential to health and emotional well-being. Getting enough sleep and maintaining good sleep quality are both important components of healthy sleep.

When we regularly sleep less than we need, everyday activities can become more difficult.

You may notice that you feel:

• Less refreshed in the morning

• More tired during the day

• Less focused

• Less energetic

• More dependent on caffeine to feel alert

These experiences do not necessarily mean that someone has a sleep disorder, but they can be reminders to pay more attention to sleep habits.

Coffee Can Help You Feel More Alert — But It Is Not a Replacement for Sleep

Caffeine can temporarily increase alertness, which is one reason people often turn to coffee when they feel tired.

But feeling more alert is not the same as replacing the functions of adequate sleep.

Instead of thinking about sleep as something we do only when everything else is finished, it can be useful to think of sleep as part of our overall routine for taking care of ourselves.

Simple Ways to Give Sleep More Space

Small changes can sometimes make it easier to create a healthier sleep routine.

For example:

Create a consistent sleep schedule.

Going to bed and waking up at relatively consistent times can help establish a regular routine.

Give yourself time to wind down.

Instead of moving directly from work or intense screen time into bed, create a short period where you can slow down.

Pay attention to your environment.

A comfortable, quiet, and relaxing sleep environment can make it easier to settle down.

Make rest part of your routine.

Rest does not have to begin only when you are completely exhausted.

Sometimes, slowing down earlier can be a better way to take care of yourself.

Rest Is Part of Self-Care

There is always something else that can be done.

Another email.

Another meeting.

Another message.

Another task.

Another coffee.

But sometimes the most useful thing we can give ourselves is simply enough time to rest.

At Sirigaya, we see self-care as more than a treatment or a service.

It can also be about creating a little space in your day to slow down and take care of yourself.

Because sometimes, you do not need to do more.
You simply need to rest.

References

• Centers for Disease Control and Prevention. About Sleep. 2024.