The Science of Sleep Quality: Understanding What Matters

Do you sleep 7-9 hours but still wake up feeling exhausted? The quantity of sleep – the number of hours you spend sleeping – is as important as the quality of that sleep. A good quality and quantity of night’s sleep is essential for health and personal performance.

Watch the latest CWC Episode: Level Up Your Sleep here.

In order to determine how your quality of sleep is, you will need to track it. Most of this data requires a tracking device such as a Fitbit and Apple watch or Oura ring. I have tested multiple devices in comparison and find the Oura ring the most accurate.

Factors of a Good Quality Sleep

Falling Asleep Quickly

Ideally, it should take you 10-20 minutes to fall asleep. This is known as sleep latency. If you’re drifting off as soon as your head hits the pillow, you may be sleep-deprived.

Uninterrupted Sleep

Waking up frequently during the night can significantly affect the quality of your sleep. Frequently waking up may prevent you from entering the deeper, more restorative stages of sleep.

Cycling Through Sleep Stages

High-quality sleep involves cycling through various sleep stages, including deep (slow-wave) sleep, REM (Rapid Eye Movement) sleep, and light sleep. Each stage serves a unique restorative function for the brain and body.

Ideally, you should spend approximately 1.5 hours of your sleep in REM (it can make up anywhere from 5-50% of your total sleep) and about 1-1.5 hours in deep sleep, depending on age. Light sleep makes up about 50% of the time and typically begins a sleep cycle.

Sleep Efficiency

This is the ratio of the total time spent asleep to the total time spent in bed. An efficiency of 85% or higher is considered good. For example, if you’re in bed for 8 hours but only sleep for 7, your sleep efficiency is about 87.5%.

Waking Up Feeling Refreshed

Quality sleep should leave you feeling rested and refreshed the next morning.

Heart Rate Variability (HRV) During Sleep

HRV measures the variation in time between each heartbeat and is a good indicator of restfulness. A higher HRV during sleep suggests a more relaxed, restorative sleep.

Lowest Heart Rate

A lower resting heart rate (RHR) is a sign of quality recovery and health. RHR varies widely between individuals. What to look for is: Does your RHR go up, down, or stay level during the night? When is the lowest point? Right before waking, does your RHR change?

 How to Improve Sleep Quality

1. Sunlight and Day Time: Viewing early morning sunlight helps set a healthy circadian rhythm which will also have an impact on sleep. The circadian rhythm is our 24-hour wake-sleep cycle. What we do during the day will impact our sleep. Managing your stress and energy throughout the day plays a role in your quality and quality of sleep. Take more breaks, eliminate stressors, and exercise.
2. Create a Restful Environment: Ensure your bedroom is quiet, dark, and cool. Consider using blackout curtains, earplugs, or eye masks (I love those).
3. Establish a Regular Sleep Schedule:  Going to bed and waking up at the same time every day (even on weekends) can significantly improve sleep quality. If you have been struggling with sleep for some time, then this is the first habit I would suggest to implement.
4. Limit Exposure to Blue Light Before Bedtime: The blue light from screens can disrupt your circadian rhythm. Limit screen time for at least an hour before bed. Wearing blue light-blocking glasses is recommended if you are challenged with your sleep.
5. Mind Your Diet and Exercise: Regular physical activity can improve sleep quality. However, avoid vigorous exercise close to bedtime. Also, watch your intake of caffeine and alcohol, as both can disrupt sleep.
6. Evening Routine: Winding down before sleep is important. Journaling, gratitude practices, meditation, deep breathing, or gentle yoga/stretching before bed can improve sleep.

While the quantity of sleep is important, the quality of your sleep is a crucial component of overall health and well-being. By paying attention to sleep quality indicators and implementing practices to improve them, you can ensure that your body and brain are getting the restorative rest they need. Remember, good sleep isn’t just about closing your eyes for a set number of hours; it’s about giving your body the deep, quality rest it deserves.

Struggling with sleep?

Schedule a free consultation with me here.