Are you clocking in eight hours of sleep yet still feeling drowsy? It turns out sleep isn’t just about the hours you rack up. Sleep experts highlight the crucial difference between sleep quantity and quality.
Dr. Wendy Troxel, a clinical psychologist and senior behavioral scientist at RAND in Utah, points out that many insist, “I’ve slept enough,” yet they still wake up groggy. She noted that around one in three adults experience sleep that doesn’t truly feel restorative.
“There are various factors influencing sleep quality, no matter how many hours you’ve logged,” Troxel explained.
For instance, drinking alcohol can significantly disrupt sleep quality and have detrimental effects. Late caffeine consumption is another culprit. Stress and anxiety can make it difficult to get sound sleep, and then there’s the issue of using your phone late at night.
Interestingly, Troxel also discussed whether women need more sleep than men. She mentioned that research shows they might require 10 to 15 extra minutes of sleep, although this varies. “Women’s sleep quality tends to suffer more than men’s,” she said, possibly leading to a need for a bit more shuteye. Additionally, women are twice as likely to experience insomnia, especially during the menopausal transition.
Some might say they feel better on less sleep, but Troxel argues this is often a matter of their bodies not being accustomed to adequate rest. Studies show that sleep deprivation can impair judgment and cognitive function.
For those getting below the recommended hours of sleep, Troxel suggests gradually increasing sleep duration by about 15 minutes nightly, allowing the body to adjust over time.
Quality sleep fundamentally relies on maintaining a healthy lifestyle and a consistent sleep pattern, as experts agree. Eating well and avoiding late-night snacks that could cause digestion issues is important, too. You definitely don’t want to go to bed hungry, but falling asleep on a full stomach isn’t ideal either.
Engaging in regular exercise promotes better sleep quality, but try to avoid intense workouts right before bedtime, as they can energize rather than relax you. Troxel also noted that morning exercises often suit those who naturally wake up early, while night owls may not find early workouts beneficial.
Importantly, people shouldn’t feel ashamed about their individual sleep patterns; society often imposes unrealistic expectations about sleep. Troxel summarized that our natural sleep-wake cycles are largely out of our control, and adjusting too much to societal norms can be counterproductive.
