Am I Getting a Good Night’s Sleep?

Do you toss and turn in bed for hours before finally drifting off to sleep? Do you ever wake up after a full night’s sleep still feeling groggy and tired? You may have been in bed for eight hours, but that doesn’t necessarily mean you got eight hours of sleep.

What Constitutes Good Sleep Quality?

When we talk about sleep quality, you have to consider more than just time spent sleeping. You should also consider these factors:

• Being able to fall asleep within 30 minutes or less.
• Not waking up in the middle of the night.
• Being able to fall back asleep within 5 minutes of waking up in the middle of the night.
• Being asleep for roughly 85 percent of the time you spend in bed.

Why Americans Can’t Sleep

In 2017, more than one-third of adults interviewed by the National Sleep Foundation said that their sleep quality was “fair” or “poor.”

• Electronics. Playing on your phone or computer when you can’t sleep might seem like a good way to pass the time, but it actually does more harm than good. The bright lights and stimulus that comes from electronics wakes your brain up rather than calm it down.
• Stress. Mental health has a major effect on your sleep. If you’re stressed during the day, it can be hard to turn your brain off at night and fall asleep. If stress is affecting your life, consider breathing exercises before bed and throughout the day. You can also try meditation or light yoga before bed.
• Lack of exercise. Do you sit at a desk all day? We find that people with low-activity jobs get antsy at night because they’re not getting enough exercise throughout the day. When night falls, their body isn’t ready to power down. Even if you don’t have an hour to dedicate to the gym each night, go for a walk or short jog before or after work.
• Diet. Your diet affects every aspect of your health. If you have a hard time falling asleep, avoid drinks and foods high in caffeine throughout the day.