Sleep Quality vs. Sleep Quantity - The Sleep Doctor

Just as important—and perhaps even more important—is sleep quality. This means regularly getting healthy, consistent sleep that allows your ... Skiptocontent Home / HowSleepWorks / SleepQualityvs.SleepQuantity Facebook Twitter LinkedIn Email Whenpeoplethinkofhealthysleep,theyoftenthinkofgettingacertainamountofsleepeverynight.Thisisreferredtoassleepquantity.Whilesleepquantityisdefinitelyimportant,itisnottheonlyfactoringettingagoodnight’ssleep.Justasimportant—andperhapsevenmoreimportant—issleepquality.Thismeansregularlygettinghealthy,consistentsleepthatallowsyourbodytogothroughalloftherestorativeprocessesthatarenecessarytomaintainouroverallhealth.WhatIsSleepQuantity?Sleepquantityreferstohowmanyhoursofsleepyougeteachnight.AccordingtotheCentersforDiseaseControlandPrevention,theaverageperson’ssleepneedsare:Newborns(0-3Months):14-17hoursper24hoursInfants(4-12Months):12-16hours(includingnaps)per24hoursToddlers(1-2Years):11-14hours(includingnaps)per24hoursPreschoolers(3-5Years):10-13hours(includingnaps)per24hoursSchool-AgeChildren(6-12Years):9-12hoursper24hoursTeenagers(13-18Years):8-10hoursper24hoursAdults(18-60Years):7-9hourspernightAdults(61-64Years):7-9hourspernightAdults(65+Years):7-8hourspernightTheseguidelinesaregeneralized,andtherearepeoplewhoneedmoreorlesssleepthantheamountrecommendedfortheiragegroup.However,evenconsideringexceptionstotherule,therearemanypeopleintheUnitedStateswhoregularlydon’tgettheamountofsleepthattheyneed.Infact,itisestimatedthat50to70millionAmericanssufferfromsomeformofsleeploss,andapproximately35.2%ofAmericanadultsreportregularlysleepinglessthantherequiredsevenhoursanight.WhatIsSleepQuality?Sleepqualityreferstohowwellyousleep.Sleepquantityisoneaspectofsleepquality,butitisnottheentirepicture.Otherstandardsforhigh-qualitysleepinclude:SleepOnsetLatency:Sleeponsetlatencymeanshowquicklyandeasilyyoucanfallasleep.Mostpeopleareabletofallasleepwithin20minutesofgoingtobed.SleepContinuity:Thisisyourabilitytostayasleeponceyoufallasleep.High-qualitysleepiscontinuous.Disruptedsleepatnightisassociatedwithlessrefreshingsleepoverall.SleepEfficiency:Sleepefficiencymeanshowmuchtimeyouspendsleepingversushowmuchtimeyouspendtryingtosleep.Someresearchersconsiderspendingatleast85%ofyourtotaltimeinbedtryingtosleepasaminimumbenchmarkforsleepquality.SleepTiming:Timingreferstowhenyousleepinagiven24-hourperiod.Ourcircadianrhythmdictatesourinternalclockandmakesusfeelalertatcertaintimes(usuallydaytime)andsleepyatothertimes(usuallynighttime).High-qualitysleepisinlinewiththebody’scircadianrhythms.Thismeanssleepingandwakingatthesametimeseveryday.AlertnessDuringWakingHours:Anotherindicatorofqualitysleepisyourbody’sabilitytomaintainwakefulnessduringtheday,whichincludesbeingabletostayawake,aswellasbeingabletofunctionwithyourfullcognitiveandphysicalcapacity.SleepSatisfaction:Satisfactionismeasuredbyhowwell-restedyoufeelbothuponwakingandthroughouttheday.WhatGetsintheWayofHigh-QualitySleep?Thereareanumberofthingsthatcangetinthewayofaperson’ssleepquantityandsleepquality.Sometimes,theproblemisanunderlyingmedicalissue.Thismaybeasleepdisordersuchasinsomniaorsleepapnea,orapsychiatricconditionsuchasdepression,anxiety,orbipolardisorder.Inaddition,therearemanyotherconditionsthatinterferewithhealthysleep,eitherasaprimarysymptom(likeParkinson’sandAlzheimer’s)orasaneffectofsymptomslikechronicpain,indigestion,ortheneedtourinatefrequently.Theseconditionscanbeboththecauseandtheeffectofsleepdeprivation,meaningpatientssometimesgetcaughtupinaviciouscyclewhereaconditioncausessleeploss,andsleeplossthenaggravatestheconditionandcausesmoresleeploss.Sleepquantityandqualitycanalsobenegativelyaffectedbyfactorslikehavinginfantsoryoungchildrenathome,workinganightshift,anddealingwithstress.Additionally,recentstudieshavesuggestedthatsleepqualityandquantitymayalsobereducedbytheimpactoftechnologyonourlives.Thisincludesdevelopmentssuchastheextensionofworktimeintotheevening,aswellasbeingincreasinglypluggedintothe24-hourdigitalworldthroughvariousdevices.WhatAretheHarmsofPoorSleepQuality?Poorsleepcanhaveserioushealthconsequencesbothintheshorttermandthelongterm.Itmayincreaseyourriskofdevelopingconcernssuchas:Cognitive,memory,andperformancedeficitsIncreasedstressandirritabilityDepressionandanxietyHypertension,highcholesterol,heartdisease,andstrokeWeightgainandobesityImmunesystemissuesDiabetesandinsulinresistanceHowCanYouImproveSleepQuantityandQuality?Thoughchronicsleepdeprivationisproblematic,thegreatnewsisthattherearemanywaystoimproveboththequalityandquantityofyoursleep.Stepsyoucantaketogetbetter,healthiersleepinclude:AddressingUnderlyingIssues:Ifyoubelieveyoumayhaveamedicalissuethatisimpactingyoursleep,youshoulddiscussitwithyourdoctorassoonaspossible.Manyofthemostcommonmedically-inducedsleepissuesaretreatable.MakeLifestyleChanges:Whilecertainpartsofyourlifemaybehardertochangethanothers,thereareafewstepsyoucantakethatarelikelywithinyourpowerandmaydrasticallyimproveyoursleep.Gettingregularexercisehasbeenshowntoimprovesleep,ashascuttingoutcigarettes,alcohol,andcaffeineinthehoursbeforebed.InvestinYourSleepEnvironment:Mostpeopleunderestimatetheimportanceoftheirsleepenvironment.Thougheveryonehastheirownpreferences,peoplegenerallytendtogetthebestsleepindark,quiet,comfortableenvironments.Makesureyourmattressandbeddingarecomfortable,andconsiderinvestinginnewonesiftheyaren’t.Ifyoufindyourselfinterruptedbynoiseorlightfromoutside,considerearplugsorblackoutshades.GoScreen-Free:Thoughitmayseemdauntingtodisconnect,studieshaveshownthatbedtimephoneuseisassociatedwithpoorsleep.Usingphonesandotherdevicesinbedalsomakesitmorelikelythatyoumaylosetrackoftimeandcandelayyouractualbedtimesignificantly.PracticeSleepHygiene:Sleephygienemeansincorporatingbehaviorsintoyourlifethatpromotehealthysleep.Thisincludessomeofthesuggestionsmentionedabove,inadditiontopracticeslikehavinganightlyroutine,maintainingthesamebedtimewheneverpossibleandwindingdowninthehourbeforebedwitharelaxingactivitylikereading,takingabath,ormeditating.Asalways,knowledgeispower.Themoreyouknowaboutsleepquantity,sleepquality,andsleephealthingeneral,themoretoolsyouhavetoimproveyoursleep.References+24SourcesAccessedonApril2,2021.https://www.cdc.gov/sleep/about_sleep/how_much_sleep.htmlAccessedonApril2,2021.https://pubmed.ncbi.nlm.nih.gov/22158659/AccessedonApril2,2021.https://www.cdc.gov/sleep/data_statistics.htmlAccessedonApril2,2021.https://pubmed.ncbi.nlm.nih.gov/24470692/AccessedonApril2,2021.https://www.sciencedirect.com/topics/medicine-and-dentistry/sleep-onset-latencyAccessedonApril2,2021.https://pubmed.ncbi.nlm.nih.gov/26468189/AccessedonApril2,2021.https://pubmed.ncbi.nlm.nih.gov/27413553/AccessedonApril2,2021.https://pubmed.ncbi.nlm.nih.gov/11584554/AccessedonApril2,2021.https://pubmed.ncbi.nlm.nih.gov/20308738/AccessedonApril2,2021.https://pubmed.ncbi.nlm.nih.gov/15935187/AccessedonApril2,2021.https://pubmed.ncbi.nlm.nih.gov/23099143/AccessedonApril2,2021.https://www.ncbi.nlm.nih.gov/books/NBK547676/AccessedonApril2,2021.https://pubmed.ncbi.nlm.nih.gov/21600354/AccessedonApril2,2021.https://pubmed.ncbi.nlm.nih.gov/20640236/AccessedonApril2,2021.https://pubmed.ncbi.nlm.nih.gov/17937582/AccessedonApril2,2021.https://pubmed.ncbi.nlm.nih.gov/23616726/AccessedonApril2,2021.https://pubmed.ncbi.nlm.nih.gov/28579842/AccessedonApril2,2021.https://pubmed.ncbi.nlm.nih.gov/28458924/AccessedonApril2,2021.https://pubmed.ncbi.nlm.nih.gov/31234809/AccessedonApril2,2021.https://www.sciencedirect.com/science/article/pii/B9780444626196000240?via%3DihubAccessedonApril2,2021.https://pubmed.ncbi.nlm.nih.gov/30573997/AccessedonApril2,2021.https://medlineplus.gov/ency/patientinstructions/000853.htmAccessedonApril2,2021.https://pubmed.ncbi.nlm.nih.gov/27829040/AccessedonApril2,2021.https://pubmed.ncbi.nlm.nih.gov/25454674/ 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