When we talk about sleep, most of the focus tends to be on how many hours we get each night. While getting between seven and eight hours of sleep is associated with the longest lifespan, a finding supported by more than 50 years of data, emerging research shows that the quality of your sleep may be just as important, if not more so, than the quantity.
Poor sleep quality is linked to a wide range of physical and cognitive issues. Research shows that disrupted or insufficient sleep can impair attention, reaction time, memory, and executive functioning. Over the long term, it may even contribute to cognitive decline and increase the risk of conditions like Alzheimer’s disease.
The Health Impact of Poor Sleep
A growing body of evidence highlights the role of sleep in managing inflammation, a key driver of many chronic conditions. One study by Martica Hall and colleagues (Sleep, Vol. 38, No. 2, 2015) found that older adults who consistently slept less than six hours or more than eight hours a night had higher levels of inflammatory markers in their blood. Inflammation, in turn, is associated with greater risk of obesity, diabetes, cardiovascular disease, and certain cancers.
Interestingly, both too little and too much sleep have been linked to health risks. Scientists are still exploring why oversleeping can be problematic, but it appears to increase the risk of certain diseases in a similar way to sleep deprivation.
Sleep and Long-Term Brain Health
Sleep is essential for short-term cognitive function, but the benefits don’t stop there. A review of sleep research by Scullin and Donald Bliwise at Emory University suggests that maintaining good sleep quality in early and mid-adulthood may help protect against age-related cognitive decline later in life.
There is also growing interest in the relationship between sleep and Alzheimer’s disease. Sleep problems are commonly seen in those with Alzheimer’s, and research increasingly supports the idea that this relationship goes both ways—poor sleep may be a contributing factor, not just a symptom.
When Good Sleep Habits Aren’t Enough
While practising good sleep hygiene, like limiting screen time before bed and maintaining a consistent routine, is important, it’s not always enough. Truly disordered sleep, such as chronic insomnia, often requires more than basic lifestyle changes.
Many people turn to prescription or over-the-counter sleep aids, but these are not long-term solutions. While they may help you fall asleep, they don’t replicate the natural stages of restorative sleep that your brain and body need.
That’s why experts recommend Cognitive Behavioural Therapy for Insomnia (CBT-I) as the first-line treatment for chronic insomnia. Unlike sleeping pills, CBT-I addresses the underlying thought patterns and behaviours that perpetuate sleep problems. It’s particularly effective for individuals whose insomnia started with a short-term disruption—like stress or illness—but has since become an ongoing issue.
CBT-I works by breaking the cycle of worry and poor sleep habits that often trap people in a persistent struggle with sleeplessness.
CBT-I for Insomnia at Prime Path Psychology
At Prime Path Psychology, we provide evidence-based CBT-I (Cognitive Behavioural Therapy for Insomnia) for individuals experiencing chronic insomnia and poor sleep quality. Our services are available in-person in Adelaide as well as online for clients across Australia, making it easier to access professional support wherever you are.
Our therapy helps break the cycle of sleepless nights, racing thoughts, and daytime fatigue, offering long-term improvement without reliance on sleep medications.
If you or someone you care about is experiencing insomnia, Prime Path Psychology in Adelaide is here to support you. Our caring and experienced team can help you explore what you’re going through and work with you to develop strategies for healing and improving your wellbeing.
To book an appointment, please call us on (08) 7079 9529 or email: admin@primepathpsychology.com.au or visit our online booking page at www.primepathpsychology.com
References:
University of Cambridge (2021). Seven hours of sleep is optimal in middle and old age.
Sleep Foundation. How lack of sleep affects memory and thinking.