March is World Sleep Month, and a recent Sloom nationwide sleep survey has sparked a lively debate: Is it more important to sleep longer or to sleep better?
With insights from over 2 000 South Africans, the study reveals surprising sleep patterns across provinces. Gauteng takes the lead with the longest average sleep time but does more sleep necessarily mean better rest?
How long are South Africans sleeping?
According to the study, Gauteng residents sleep an average of 6 hours and 34 minutes per night, just ahead of Cape Town’s 6 hours and 30 minutes.
KwaZulu-Natal follows closely behind with 6 hours and 20 minutes. While these numbers may not seem too bad, they fall short of the 7-9 hours recommended by sleep experts.
But here’s the real question: “Does sleeping longer mean waking up more refreshed?”
Quality over quantity: What matters most?
According to Rudo Kemp, Founder & CEO of Sloom, the key takeaway from the survey is this: Not all sleep is created equal.
"Gauteng might boast a few extra minutes in bed, but the real winner is the one who wakes up feeling refreshed and ready to conquer the day," says Kemp.
"It's not just about how long you sleep, but how deeply you sleep. Restorative sleep is crucial for our physical and mental well-being. It’s during these stages that our bodies repair themselves, our minds consolidate memories, and we truly recharge."
So, if you’re sleeping for seven hours but waking up groggy and exhausted, then your sleep quality may be the issue.
What’s keeping South Africans awake?
The survey uncovered some of the biggest culprits behind poor sleep quality:
🔹 Physical discomfort (33%): Aches, pains and an unsupportive mattress were the top reasons for restless nights.
🔹 Stress and anxiety (27%): Work pressure, financial concerns, and general life stress kept many tossing and turning.
🔹 Environmental factors (19%): Noise, light pollution and fluctuating temperatures were common sleep disruptors.
🔹 Restless partners, pets and children (11%): From snoring partners to energetic toddlers, many South Africans aren’t sleeping alone … or peacefully!
Simple ways to improve your sleep quality
The good news is you don’t need to overhaul your entire lifestyle to sleep better. Small changes can make a big difference.
Here’s what the experts recommend:
1. Stick to a sleep schedule: Your body thrives on routine. Going to bed and waking up at the same time every day, even on weekends, helps regulate your internal clock. Studies show that inconsistent sleep patterns are linked to insomnia and daytime fatigue.
2. Create a relaxing bedtime routine: A survey found that 76% of adults who follow a bedtime routine report better sleep quality. Try reading, meditating or taking a warm bath before bed to signal to your body that it’s time to wind down.
3. Optimise your sleep environment: Your bedroom should be a sleep sanctuary. Keep it dark, quiet, and cool. Invest in earplugs, blackout curtains, or a white noise machine if necessary.
4. Unplug before bed: Scrolling through your phone before bed? Blue light from screens reduces melatonin production by up to 23%, delaying sleep. Try switching to a book instead of Instagram before bedtime.
5. Watch what you drink: Caffeine lingers in your system for hours, and alcohol disrupts REM sleep by 39%. Avoid coffee and energy drinks in the late afternoon, and skip that extra glass of wine before bed.
6. Invest in a quality mattress: With 33% of respondents blaming poor sleep on physical discomfort, your mattress could be the problem.
"A supportive and comfortable mattress provides proper spinal alignment and reduces pressure points, allowing you to sleep soundly throughout the night," says Kemp.
While Gauteng may have the longest average sleep time, the real focus should be on sleep quality. Whether you’re in Joburg, Cape Town or Durban, the goal is to wake up feeling refreshed, not just to clock in more hours in bed.
As we celebrate World Sleep Month this March, take a moment to evaluate your sleep habits. Are you truly getting the rest your body needs? If not, a few simple changes could make all the difference.
Sweet dreams, Mzansi!