To perform well, recover from muscle injuries, and maintain a healthy weight, quality sleep is crucial. So, if your body is trying to tell you it’s not getting the rest it needs, the deficit is sure to catch up with you eventually. But the signs of poor sleep quality are easy to miss.
There’s more to getting enough sleep than just counting the hours. According to Frida R*ngtell, PhD, sleep educator and science advisor for Sleep Cycle, sleep experts recommend getting seven to nine hours of sleep per night. However, this can vary depending on age and lifestyle.
In this way, you’re able to get the most out of the hours and wake up refreshed in the morning.
A good night’s sleep is what?
As we sleep, sleeping well isn’t just about how much sleep we get, but about when we sleep, how frequent we sleep, and how well we sleep. ”Sufficient sleep quantity is irrelevant if the sleep is low quality, and if you do not get enough sleep, you may miss out on crucial time in each different sleep stage,” she says.
Each of our bodies cycles through four stages of sleep during the night. Remembering, learning, and creativity are all enhanced by REM sleep. It is common to have dreams during REM sleep, which can be between 0 and 60 minutes of a sleep cycle, so the brain is more active at this time. REM cycles can last for an extended period of time if they are healthy.
When you wake up feeling energized and refreshed after a good night’s sleep. “Your circadian rhythm will enable you to sleep through the night without too many disturbances and you will be able to fall asleep naturally,” she says. Since sleep is not causing any issues, people experiencing good sleep quality don’t think about it as much
Poor sleep quality is characterized by the following signs
1. You don’t sleep enough
Although it may seem beneficial to drift off within seconds, falling asleep too fast can be problematic. Dr. R*ngtell says that falling asleep quickly could be a sign that you don’t get enough rest. Sleep deprivation can cause you to fall asleep too quickly and not get the high quality sleep that you need, so you don’t want to lie in bed awake for too long, either. Despite not getting enough sleep, you may feel that, when you do sleep, you fall asleep fast and sleep deeply, which may be due to built-up sleep debt and therefore high sleep pressure.”
As a rebound effect, high sleep pressure increases deep sleep and REM sleep when we finally get recovery sleep. According to her, getting adequate sleep each night will help you avoid sleep debt.
2. It’s hard to get to sleep no matter how fast you try
It’s also a problem for insomniacs – there’s a happy medium. According to Dr. R*ngtell, a lower sleep pressure contributes to deeper sleep and makes it more difficult to fall asleep at a regular bedtime, as well as taking a nap close to bedtime, which lowers our pressure to sleep and makes it more difficult to fall asleep. Make sure you sleep early and take naps during the day in order to avoid too much stimulation at night.
3. The Sleep Disorder You Have Trouble Falling Asleep
According to Dr. R*ngtell, fragmented sleep can reduce sleep quality even if a person gets enough sleep in a night. If sleep is disturbed, you might get too little of some sleep stages or the sleep cycles may become disrupted, resulting in excess fatigue during the day, despite sufficient hours of sleep.
Introducing the newest and best sleep technology.
4. Daytime fatigue is chronic for you
Feeling tired throughout the day is another sign of poor sleep quality as, no matter how many hours you’ve slept, you’re still fatigued and ready to get back to bed.
You may also experience mood changes due to it. In addition to lethargy, if you are moody or irritable, or if you are struggling to focus, you likely have poor sleep quality too. “Your mind and body will feel the effects of poor sleep quality which is why it’s important to schedule enough time for sleep so that you do not run the risk of missing out on the time you need for each sleep stage in the sleep cycle,” says Dr. Rångtell.
Getting a better night’s sleep
Exercise as much as possible during the day, avoid naps (or schedule them earlier during the day), practice relaxation techniques, find good strategies to deal with stress and emotions, and limit alcohol and caffeine intake as well as time intake wisely, so not too close to bedtime, as examples.
When it’s daylight, it’s more beneficial to go out, since light triggers your sleep-wake cycle and your circadian rhythm. You might want to take your lunch outdoors to stretch your legs and break up the workday. It is also beneficial to take a warm bath or shower at night to aid in sleep and aid in falling asleep well, says Dr. Rångtell. Get ready for a great sleep by taking a relaxing bath to unwind.
Hello! Looks like you like free workouts, discounts on wellness brands, and access to exclusive content on Well+Good. You can unlock rewards instantly when you sign up for Well+, our online community of wellness experts.