Sleep Quality
When it comes to sleep, there’s a lot of focus on how many hours we should be getting each night. This is often called sleep quantity.
The truth is, there’s no magic number that works for everyone. Most adults do best with around seven to eight hours, but everyone is different. Some people feel great after 6½ hours of sleep, while others need closer to nine hours to feel fully refreshed. What matters most isn’t just how long you sleep — it’s how well you sleep.
Sleep Quality vs Sleep Quantity
Sleep quantity is a useful place to start, but sleep quality is just as important, if not more so. Sleep quality is about how well you sleep, not simply how long you’re in bed.
Good quality sleep usually means:
- Falling asleep within 15–20 minutes
- Staying asleep through the night, or waking only once
- Spending most of your time in bed asleep rather than awake
Interrupted or broken sleep can be just as harmful as sleeping too little. Regular night‑time awakenings disrupt your natural sleep rhythm and can leave you feeling low in mood, unfocused, and tired the next day.*
Poor sleep quality may look like lying awake for long periods, waking often during the night, waking too early, or feeling unrefreshed in the morning.
*Source: Tel Aviv University’s School of Psychological Sciences, 2014
How To Improve Quality Of Sleep
To feel your best, it’s helpful to regularly check in on how well you’re sleeping — not just how long.
Sleep environment
Your bedroom should be cool, quiet and dark, and free from distractions. This means keeping screens such as phones, tablets, computers out of the bedroom where possible.
Comfort
Comfort also plays a big role. An old or uncomfortable bed can make deep, restful sleep difficult. Supportive pillows and suitable bedding can also make a big difference.
Lifestyle
Everyday habits matter. What you eat and drink, how much caffeine or alcohol you have and how active you are during the day all affect sleep quality. Even small lifestyle changes can lead to much better sleep.