Why is sleep quality more important than quantity?
Written by
Chen Jialiang
Reviewed by
Prof. Benjamin Murphy, Ph.D.Quality of sleep is defined as having complete, uninterrupted cycles which provide physical rejuvenation and mental processing. Simply having quantity does not necessarily give the restorative quality of sleep. Quality sleep signifies progressing through all sleep cycles several times a night. This allows for effective hormone regulation and memory consolidation.
Deep Sleep Benefits
- Repairs tissues and muscles
- Boosts immune system function
- Releases growth hormones
REM Sleep Importance
- Processes emotional experiences
- Consolidates learning and memories
- Enhances creative problem-solving
Cycle Completion
- Requires uninterrupted 90-minute cycles
- Needs 4-5 full cycles nightly
- Prevents grogginess upon waking
Sleep interruptions rob one of vital REM phases in which the mental processing occurs. If one loses these phases, he will be impaired in his memory and emotional control, however long he sleeps. Sleeping for 6 hours continuously is often better than sleeping for 8 hours, broken up into two 4-hour periods. Efforts should be made to have surroundings conducive to significant hours of uninterrupted sleep.
Consistent routines allow the body clock to maintain rhythms. Go to bed at the same time every night to within half an hour of a fixed time. Get up at the same time except on weekends. Sleep efficiency improves with this routine. Maintaining regular sleep and food habits means that the body can fall into restorative states more quickly.
A digital detox before bed can significantly improve the quality of sleep. Avoid screens for at least 60 minutes before going to bed. Blue light suppresses melatonin production. Use physical books instead. Keep phones outside the bedroom. These habits increase your ability to fall asleep more easily as well as stay asleep longer.
Optimize your sleep environment for a restful night. Use blackout curtains to keep the rooms dark and maintain a comfortable sleep environment. The temperature should be maintained at around 65°F or 18°C. White noise machines may be used for additional support. These measures help ensure continuous sleep cycles throughout the night.
To monitor sleep quality, look out for signs. Do you wake up feeling refreshed, without needing an alarm? Do you often remember dreams? Do you feel energetic during the day? Such indications tell much more about sleep quality than sleep duration would ever tell you.
Read the full article: 10 Essential Healthy Lifestyle Choices to Transform Your Wellbeing
