How to Improve Your Sleep Quality

How to Improve Your Sleep Quality

Sleep Quality And Quantity

These days, it's all about getting the right amount and quality sleep. But unfortunately, this is often a challenge with the kind of life we lead. A recent survey found that around one-third of adults in the United States don't get enough sleep.


Not getting enough quality and quantity of sleep can have severe health consequences.


In this article, we will discuss how many hours of sleep we need, the importance of quality sleep and what measures can be taken to get better sleep.


Note: The following information does not serve as medical advice. It is only intended to provide general information. Always consult your doctor or other qualified healthcare professional before starting any new treatment plan.


Does Quantity Of Sleep Matter?


Yes, the quantity of sleep matters a great deal. Too little or too much sleep can hurt our physical and mental health. Not getting enough sleep has been linked to decreased cognitive abilities, increased risk for developing chronic diseases and weakened immune system.


On the other hand, too much sleep can also be linked to a lower quality of life and an increased risk of heart disease and diabetes. Therefore, striving for a healthy sleeping pattern that works best for your needs is essential. Additionally, good sleep hygiene habits, such as avoiding caffeine, can help improve sleep quality. Therefore, if you are concerned about how many hours of sleep we need, getting quality sleep is essential for maintaining good health.


What Is The Difference Between Sleep Quantity And Sleep Quality?


The quantity of sleep indicates the amount of time spent asleep, while the quality refers to the type and depth of sleep. Quality sleep ensures that you wake up feeling refreshed and energized. Conversely, poor sleep can lead to fatigue and irritability during the day.


Good quality sleep is characterized by deep, uninterrupted REM (rapid eye movement) sleep. This sleep phase is associated with dreaming and helps restore physical and mental energy. Conversely, poor quality sleep typically involves waking up frequently and not getting enough REM sleep.


What Is More Important Sleep Quality Or Quantity?


When it comes to sleep, quality is indeed more important than quantity. Getting a good night's rest can mean feeling energized and alert during the day or groggy and sluggish. Achieving quality sleep requires following some basic principles, such as keeping regular sleep hours, going to bed when you're tired, avoiding caffeine and having large meals in the evening. Additionally, your bedroom should be comfortable and dark; avoid using devices with screens before bedtime, as this can lead to difficulty falling asleep.


Getting a quality seven to nine hours of sleep benefits mental and physical health. When we don't get enough quality sleep, our bodies and minds don't have enough time to rest and restore themselves. This can lead to various adverse effects, such as tiredness, poor concentration, a weakened immune system, and an increased risk of severe conditions like cardiovascular disease or diabetes.


How Many Hours Of Sleep Do We Need?


The amount of sleep required for an individual can vary; however, on average, it is recommended that adults get 7-9 hours of sleep each night. Teenagers and young adults typically need more—between eight and 10 hours—while older adults may need slightly less.


It is essential to ensure you get quality sleep, not just quantity. Quality sleep means sleeping in a comfortable environment, avoiding screens for at least an hour before bedtime, and ensuring you get to bed simultaneously each night. Also, relaxation techniques such as deep breathing and guided imagery can help you relax and ease into a good night's sleep.


Is Deep Sleep Better Than Normal Sleep?


Yes, deep sleep is generally more beneficial than normal sleep. Deep sleep is a type of non-REM (non-rapid eye movement) sleep which makes up approximately 20% of total nightly sleeping time. It is the phase of sleep where the body repairs and restores itself and replenishes energy levels. During this phase, the muscles relax and breathing slows, which helps to reduce stress. Achieving deep sleep can help improve physical and mental health and increase energy levels during the day.


Top Tips To Get Better Quality Sleep


Stick to a Sleep Schedule


Establishing a regular sleep schedule helps your body to prepare for bedtime and can improve the quality of your sleep. Try going to bed and waking up at the same time each day, even on weekends! This will help regulate your internal clock and cue your body when it's time to wind down and sleep.


Exercise During the Day


Regular exercise during the day can help your body relax at night and improve the quality of your sleep. Try to get at least 30 minutes of exercise every day, preferably in the morning or afternoon when possible. Ensure you exercise only a little bit away from bedtime, as this can make it harder to fall asleep.


Limit Screen Time Before Bed


Screens from phones, computers and TVs emit blue light that can disrupt your natural sleep cycle. Avoiding screens in the hour before bedtime will help your body release melatonin, a hormone that helps you relax and sleep better.


Avoid Stimulants Before Bed


Caffeine and nicotine are both stimulants that can make it harder to fall asleep. Try to avoid them for at least 4-6 hours before bedtime.

Give yourself time to see the difference when staying away from these stimulants, as it can take time for the body to adjust.




Are 7 hours of quality sleep enough?

Most adults need 7-9 hours of quality sleep each night. However, individuals may have different needs, and some may require 8-10 hours or more to feel rested.


Are 21 minutes of deep sleep enough?


More than 21 minutes of deep sleep is needed to achieve quality sleep. Most adults need 7-9 hours of quality sleep each night, including light and deep sleep.


What is the best time to go to bed?


The best time to go to bed will depend on your individual needs and preferences. Generally, it is recommended to go to bed at the same time each night and aim for 7-9 hours of sleep. Experiment with different times to find what works best for you.


Final Thoughts


In conclusion, it is important to prioritize sleep quality over quantity to maintain your health and well-being. Make sure to practice good sleep hygiene, such as maintaining a regular sleep schedule, avoiding screens before bedtime and creating an environment conducive to restful sleep. When you do this, you can be sure that you are getting the best possible night's rest.


Happy sleeping!



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