How To Determine If You're Actually Getting Quality Sleep At Night
Waking up feeling refreshed and rejuvenated is arguably one of the best feelings. It's a great indicator that you had some quality sleep since sleep directly affects well-being and health. But is this the only way to determine quality sleep? Sleep experts say the key to measuring sleep quality is determined by the amount of time one idles in REM sleep or non-REM sleep (via National Library of Medicine).
Naturally, our sleep patterns and habits change as we age according to the National Sleep Foundation. For the average adult, it's recommended to get 7 to 9 hours of sleep per night (via Healthline). To understand your personal sleep duration, Stacie Stephenson, doctor of chiropractic and functional medicine tells MindBodyGreen, "Subtract the time it took to fall asleep and the times you were awake during the night." Knowing this number will help you set up your sleep patterns for success.
Next, ask yourself, "how many times did you wake up during the night," as this is the next marker for quality sleep (via MindBodyGreen). Waking up for a midnight bathroom break is normal, but too many breaks hinder sleep quality. Stephenson points out via MindBodyGreen that "a really good-quality sleep should be straight through the night, or waking up no more than once."
Don't forget to monitor how you feel during the day
Beyond tracking your sleep, monitoring how you feel first thing in the morning is the next best way to gauge sleep quality (via MindBodyGreen). While you probably saw this coming, those feelings of refreshment are key indicators (via MindBodyGreen). It doesn't matter if you're a morning person or evening person, what's important here is to understand if you feel groggy or energized.
Another indicator that hints at quality sleep is your mood during the daytime (via Sleep Foundation). When assessing your daytime energy, sleep doctor Chris Winter advises to use the following questions, "How sleepy am I during the day? Do I nod off at movies or during classes or meetings? Do I desperately want to take a nap all the time?" (via MindBodyGreen). If you're feeling energized, in a great mood, and are clear headed, chances are you've established quality sleep patterns (via Sleep Foundation).
If you're craving more quality sleep, here are a couple of ways to prepare for a more restful night. According to the American Sleep Association, the best sleep hygiene tricks are: having a bedtime routine, being mindful of caffeine, and not watching tv in bed. Also, eating sleep-promoting foods can help you rest well too.