What is Sleep Quality?
When it comes to sleep, quantity is important and so is quality. You might be getting enough hours of sleep, but that doesn’t necessarily mean you’re getting the highest quality sleep.
Most adults need somewhere between seven and nine hours a night to wake up feeling their best and a lot depends on exactly what happens during those hours. The quality of your sleep ensures that you get the essential physical, mental, and emotional benefits you need from your slumber. Sleep quality is an important component of sleep health along with sleep duration, sleep satisfaction, and sleep consistency (regularity).
Signs of poor sleep quality include feeling sleepy or tired even after getting enough sleep, repeatedly waking up during the night, and having symptoms of a sleep disorder (such as snoring or gasping for air).
Better sleep habits as outlined below may improve the quality of your sleep.
Maintain a consistent sleep schedule- by waking up at the same time every day, even on weekends or vacations.
Set an appropriate bedtime that allows you to obtain at least 7-9 hours of sleep- by adjusting your evening routine to ensure you sleep early enough.
Only go to bed when you genuinely feel sleepy- this ensures that you do not toss and turn, or use your electronic gadgets that can interfere with your sleep latency (how long it takes you to fall asleep). If you don't fall asleep within 20 minutes, get out of bed and engage in a quiet, low-light activity. Avoid using electronic devices during this time.
Establish a calming bedtime routine to prepare your mind and body for sleep- you can stretch your body, take a warm shower, have a warm decaffeinated drink or read a book under soft/ warm light.
Reserve your bed for sleep and intimacy only- avoiding other activities as this may stimulate your mind and prevent you from falling asleep in good time.
Create a serene and quiet sleep environment in your bedroom- Keep the room comfortably cool as this helps your body feel relaxed.
Minimize exposure to bright light during the evenings- such as light from electronic devices and fluorescent-type lighting.
Power down electronic devices at least 30 minutes before bedtime- allowing your mind
Refrain from consuming a large meal before bedtime. If hungry, opt for a light and healthy snack. This is because the digestion process can interfere with your ability to fall asleep.
Regularly exercise and maintain a balanced diet to support better sleep- as this helps in balancing our hormones including melatonin which is the sleep hormone.
Avoid consuming caffeine in the afternoon or evening- Start by limiting caffeine use to only morning hours so as to allow the caffeine levels to drop by evening.
Refrain from alcohol consumption before bedtime- to avoid taking more time to fall asleep and experience fewer sleep disruptions and increased sleep quality.
Reduce fluid intake before going to bed- to minimize nighttime disruptions because of bathroom visits. However, if you find yourself waking up at night due to thirst or dehydration, a small sip of water closer to bedtime might be necessary