Beyond the Clock: Understanding the Real Factors for Quality Sleep

Sleep is an essential part of our life. It is what ensures that we stay in good health and have a balanced state of mind. Ideally, 7-9 hours of sleep should be enough to get you through the day and keep you energized. However, many people confuse quality sleep with quality sleep, which are two different things. While sleep quantity measures how long you sleep, sleep quality is more about how well you sleep. So, if you sleep more than seven hours, it does not mean that you are getting enough sleep. Here's what you need to know about sleep quality and how you can improve it.

What does it really mean to get a good night's sleep?
Good sleep can be determined by many factors. According to the National Sleep Foundation, there are four elements that can help you rate your sleep as good, bad, or something in between. This includes:

Sleep Latency: How long it takes you to fall asleep

Wakes: The number of times you wake up during the night

Awake after sleep onset: The amount of time you are awake after first falling asleep

Sleep efficiency: the ratio of time spent in bed to time spent asleep

Good sleep quality can therefore be identified by a number of characteristics, including:

• If you fall asleep immediately after going to bed, 30 minutes or less.
• If you sleep straight through the night, don't wake up more than once a night.
• If you sleep the recommended number of hours for your age group.
• If you go back to sleep within 20 minutes, if you wake up.
• You wake up in the morning feeling rested, restored and energized.

Signs of poor sleep quality
Certain symptoms can also help identify poor sleep quality. According to the US Centers for Disease Control and Prevention (CDC), these include:

• Feeling tired or fatigued even after getting enough sleep
• Waking up frequently at night
• Having symptoms of a sleep disorder (such as snoring or gasping for air)
• "Good sleep habits can improve the quality of your sleep. Be sure to tell your doctor if you have symptoms of a sleep problem, such as snoring or excessive daytime sleepiness after a full night's sleep," the health organization advises.

Common causes of poor sleep quality

Poor sleep habits: When a person does not follow proper sleep hygiene, they are likely to suffer from poor sleep. These often include an irregular sleep schedule, too much screen time before bed, and consuming too much caffeine or alcohol before bedtime.

Stress and anxiety: According to the Sleep Foundation, poor mental health, whether from increased stress or depression or anxiety disorders, can also contribute to poor sleep quality.

Chronic Health Conditions: It is important to note that certain chronic health conditions can also affect sleep quality. These include chronic lung diseases, asthma, acid reflux, renal disease, cancer, fibromyalgia and chronic pain. Moreover, poor sleep quality can worsen the symptoms and discomfort associated with these conditions.

How to improve sleep quality
To improve sleep quality, it is important to practice proper sleep hygiene. This includes:

• Going to bed and waking up at the same time every day
• Reducing daytime naps to increase sleep readiness at night
• Engaging in relaxing activities such as taking a warm bath, relaxing music, or practicing relaxation techniques such as progressive muscle relaxation and deep breathing
• Aim to get 7-9 hours of sleep every night.
• Avoid exposure to screens and stimulants before sleep.
• Avoid smoking or consuming caffeine or alcohol before bedtime.
• Do not eat heavy meals before going to bed.