Receiving adequate sleep is usually the key to success. However, depending on your lifestyle, you may not need the whole 8 hours of rest that is usually recommended. Sleep plays a vital role in good health and well-being throughout your life. How you feel while awake depends partly on what happens while you sleep. During sleep, your body supports healthy brain function and maintains physical health. According to the National Heart, Lung, and Blood Institute, experts recommend that adults sleep between 7 and 9 hours a night. Adults who sleep less than 7 hours a night may have more health issues than those who sleep 7 or more.
According to the CDC, the amount of sleep you get each day is essential, but other aspects of your sleep also contribute to your health and well-being. Good sleep quality is also important. Signs of poor sleep quality include not feeling rested even after getting enough sleep, repeatedly waking up during the night, and experiencing symptoms of sleep disorders (such as snoring or gasping for air). Improving sleep quality may be helped by better sleep habits or being diagnosed and treated for any sleep disorder you may have.
If you cannot squeeze in 7-8 hours of sleep each day, reframe your focus on the number of hours you sleep per night to consider your sleep quality. Sleep quality means how well you sleep during the night. Did you sleep all the way through? Or did you have periods where you woke up? If so, did it take you a long time to fall asleep? How did you feel when you woke up?
One way to better understand the factors likely contributing to your sleep quality is to keep a sleep diary, where you track and record your sleep. Follow these steps: record the time you went to bed, how long it took you to fall asleep, whether you had any nighttime awakenings (and if so, how long you were awake), and at what time you woke up. Also, keep track of how you feel upon awakening and at the end of the day.
It can be unrealistic to expect perfect sleep every night. If you are having trouble sleeping, that can be due to the natural busyness of life, how you’re feeling emotionally, or your eating habits. When tracking your sleep quality, measure your sleep health holistically, not daily.
Three key strategies to support the quality of your sleep:
- Maintaining a consistent wake time, especially on weekends.
- Limit daytime naps to 20 to 30 minutes and at least six hours before the desired bedtime.
- Become physically active.
