Getting enough sleep each night is one of the best things you can do for your health. The benefits of high-quality sleep1 range from a better mood and a strong immune system to improved heart health. Understanding how to get good sleep is just one part of achieving deep and restorative rest. You must also know how much sleep you require, which changes with age. Keep reading to learn how to gauge your current level of sleep health and how to improve it for better rest and wellbeing.
Three Key Pillars of Sleep
Three main components of sleep combine to determine how beneficial your rest is for your health:
- Quantity is the amount of sleep you get. Modern distractions like packed schedules and screen time on multiple devices have contributed to decreased sleep duration2 across most age ranges. Not getting enough sleep may cause deteriorated mental health and increased rates of physical ailments.
- Quality means that you are getting the maximum mental, physical and emotional benefits3 from sleep.
- Consistency4 is sticking to a regular sleep schedule with the same sleep duration, bedtime and wake-up time each day.
While all three sleep elements are important, there's evidence that consistency is essential, especially since it naturally encourages improved quantity and quality.
Signs You Need to Improve Your Sleep Quality
It's typically easy to tell if your sleep is consistent and of an appropriate duration just by reviewing your routine. The trick is figuring out your sleep quality by watching out for these signs of poor sleep5:
- It takes you over half an hour to fall asleep.
- You wake up frequently at night and struggle to return to sleep.
- Feeling tired despite sleeping long enough.
- You feel moody or stressed.
- You have trouble concentrating.
- You have red, puffy eyes or dark circles.
Bad sleep quality has many causes. It can occur because of stress and anxiety, sleep disorders like sleep apnea or a physical health condition.
Sleep Recommendations by Age
Work towards improving your sleep by first understanding how much you need. Follow these age-based recommendations6:
- Newborns (0-3 months): 14-17 hours
- Infants (4-11 months): 12-15 hours
- Toddlers (1-2 years): 11-14 hours
- Preschool children (3-5 years): 10-13 hours
- Kids (6-13 years): 9-11 hours
- Teenagers (14-17) years: 8-10 hours
- Adults (18 - 64 years): 7-9 hours
- Seniors (65 years and up): 7-8 hours
Remember that these suggestions are a starting point. You may require more or less sleep depending on your health and lifestyle.
Importance of Sleep Hygiene Practices for Restful, Recuperative Sleep
No matter your age, practicing good sleep hygiene7 can help you get consistent, high-quality sleep so you wake up feeling invigorated. Useful tips include setting a regular bedtime, relaxing before bed, using your bed only for sleep and avoiding alcohol or caffeine close to bedtime. Creating a quiet, dark and cozy bedroom environment8 with comfortable bedding and a pleasant temperature will also help you rest well at night.
References
- Sleep Foundation – 8 Health Benefits of Sleep
- National Library of Medicine – Which Is More Important for Health: Sleep Quantity or Sleep Quality?
- National Sleep Foundation – What Is Sleep Quality?
- Psychiatrist.com – Why Sleep Consistency May Be More Important Than Duration
- Sleep Foundation – How To Determine Poor Sleep Quality
- National Sleep Foundation – How Much Sleep Do You Really Need?
- Centre for Clinical Interventions – Sleep Hygiene
- Sleep Foundation – Bedroom Environment: What Elements Are Important?
