Prioritizing Sleep: The Essential Healthy Habit You Might Be Overlooking

Most of us are familiar with the phrase "get your eight hours of sleep a night," but did you know that sleep quality is just as important as sleep quantity? While the recommended amount of sleep for most adults is 7+ hours per night, getting high-quality sleep is key to feeling rested and recharged. Let's take a look at the difference between sleep quality and quantity and why both are important for overall health.

Sleep Quantity

Sleep quantity refers to the number of hours slept per night. While the ideal amount of sleep varies by individual, most adults need between seven to nine hours of sleep per night to function optimally and to support their physical goals. 

Sleep Quality

Sleep quality refers to how well you sleep during those hours. It is determined by a variety of factors, including:

1. How long it takes you to fall asleep

2. How many times do you wake up during the night

3. How long do you spend in each stage of sleep (light sleep, deep sleep, and REM sleep)

4. Whether you feel rested and alert upon waking

High-Quality Sleep

High-quality sleep means that you are getting enough restful sleep, so you feel alert and refreshed in the morning. Here are some factors that contribute to high-quality sleep:

1. Falling asleep within 15-20 minutes of going to bed

2. Staying asleep throughout the night with minimal disturbances

3. Spending enough time in deep sleep and REM sleep

4. Waking up feeling rested and alert, without the need for caffeine or other stimulants

Now let’s look at the flip side, Poor-quality sleep, on the other hand, means that you are not getting enough restful sleep, which can lead to feelings of fatigue, irritability, and difficulty concentrating. Here are some factors that contribute to poor-quality sleep:

1. Difficulty falling asleep, such as taking longer than 20-30 minutes to fall asleep

2. Frequent waking during the night, such as waking up more than once or twice

3. Spending too much time in light sleep and not enough time in deep sleep or REM sleep

4. Waking up feeling groggy, tired, or not fully rested

Both sleep quantity and quality are important for overall health and well-being, but sleep quality is particularly important because it affects how well you function during the day. 

So that begs the question, how do I  improve my sleep quality?

Here are seven tips to help you get a more restful night sleep:

1. Stick to a consistent sleep schedule, even on weekends

2. Create a relaxing bedtime routine, such as reading or taking a warm bath

3. Keep your bedroom cool, dark, and quiet

4. Avoid caffeine and alcohol close to bedtime

5. Limit screen time before bed, as the blue light from screens can disrupt sleep

6. Get regular exercise, but not too close to bedtime

7. Manage stress with relaxation techniques, such as meditation or deep breathing

While sleep quantity is important, sleep quality is just as crucial for overall health and well-being. By prioritizing high-quality sleep and making simple changes to your bedtime routine and sleep environment, you can wake up feeling rested and recharged, ready to take on the day.  Recovery is essential for building and maintaining muscle and hugely impacts your hunger and satiety cues.  You don’t need to tell me twice to get more shut-eye, how about you?