In actuality, how much sleep do you need?

 Quality of sleep is just as important as total hours worked.

How many hours a night do you sleep on average? The majority of healthy adults should aim for at least seven hours of sleep per night.

However, these are suggestions rather than mandates. "While some people might need more than seven hours, some people might need less," says Eric Zhou of Harvard Medical School's Division of Sleep Medicine.

Do you require more or less time to sleep?

We get it: you know people who swear they only need five hours of sleep per night, yet you feel foggy unless you log in eight to nine hours. The major reason for individual differences is that we often look at sleep the wrong way.

"Instead of focusing exclusively on the number of hours we sleep per night, we should also consider our sleep quality," says Zhou.

Sleep quality means how well you sleep during the night. Did you sleep straight 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?

"If you awaken refreshed and feel like you have the energy to get through your day, then I would worry less about the exact number of hours you're sleeping," says Zhou.

What is the impact of sleep quality on one's health?

Good sleep is essential to our general well-being. Poor sleep quality has been linked to an increased risk of diabetes, heart disease, stroke, and mental health conditions like sadness and anxiety, according to research.

Not only that, though. "Poor sleep also can increase daytime fatigue and make it more difficult to enjoy life," Zhou explains.

However, it's common for people's sleep habits to alter with time. "Many people are not going to sleep in their 50s and 60s exactly like they did in their 20s," Zhou says.

These alterations are mostly age-related. For example, your circadian rhythm, which controls a number of body processes, including our sleep-wake cycle, may naturally alter with time. This implies that fewer people engage in restorative slow-wave sleep each night.

How is the quality of sleep measured?

How can you become more aware of the elements that most likely affect the quality of your sleep? Maintaining a sleep journal in which you log and track your sleep is one method.

Keep track of when you go to bed, how long it takes you to fall asleep, whether you wake up during the night (and if so, for how long), and when you wake up each day. Additionally, record your feelings when you get up and when the day ends.

"After a week or two, review the information to see if you can identify certain patterns that may be affecting your sleep quality, then make adjustments," Zhou advises.

For instance, if you struggle to fall asleep, try staying up 30 minutes later than normal but still getting up at the same time. "It is common for people struggling with their sleep to try to get more sleep by staying in bed longer, but this disrupts their sleep patterns and diminishes their sleep quality," Zhou explains.

Three essential techniques to improve your sleep quality Additional tactics that can promote high-quality sleep include:

Keeping a regular wake-up time, particularly on weekends; restricting daytime naps to 20 to 30 minutes; and engaging in physical activity at least six hours prior to the intended bedtime.

Consistency is key when it comes to the quality of your sleep. "People with good sleep quality often have a predictable sleep window where their sleep occurs," Zhou explains. "Good sleepers are likely to sleep around the same number of hours and stay asleep through the night."

The final word on getting a good night's sleep:

To anticipate flawless sleep every night is absurd. "If you have trouble sleeping one or two nights during the week, that can be related to the natural ebbs and flows of life," Zhou explains. It's possible that you overindulged in drink while watching football, had a tense disagreement with someone, or consumed a large meal that day. When monitoring your sleep quality, pay attention to your general health each week rather than just how much you slept on Tuesday last week.

Speak with your doctor if, despite following all the recommended precautions, you are still not feeling rested when you wake up. This can assist you in ruling out conditions like acid reflux or high blood pressure that can disrupt sleep, as well as sleep disorders like sleep apnea. Other variables that may impact the quality of your sleep include taking several medications, experiencing loneliness, depression, or anxiety, as well as variations in temperature, noise level, and light exposure in your surroundings.

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