How to Improve Sleep Quality and How Much Sleep Do You Need

Everyone knows sleep is important for maintaining their physical and mental well-being, but getting a good night’s sleep is often easier said than done. If you’ve been wide awake, we’re here to share ways to help you. Read on for our full explainer or use the links below to skip to the section you’re most interested in.

• What is sleep quality?

• How Much Sleep Do Adults Need

• Signs You’re Getting Poor Sleep

• Reasons for Poor Sleep Quality

• How to Improve Your Sleep Quality

• Takeaways

What is Sleep Quality?

Sleep quality means how well you sleep, which can mean different things to different people. It could be based on how rested you feel throughout the day, how many hours you usually sleep, or how often you wake up throughout the night. To keep your body and mind working at their best, you need the right amount of sleep each night. 

How Much Sleep Do Adults Need

The Mayo Clinic suggests that adults aim for 7 to 9 hours of sleep, but the ideal amount of sleep varies by age, as seen below.

• Newborns: 14 to 17 hours a day

• 12 months: About 10 hours at night, plus 4 hours of naps

• 2 years : About 11 to 12 hours at night, plus a 1- to 2-hour afternoon nap

• 3 to 5 years old: 10 to 13 hours

• 6 to 13 years old: 9 to 11 hours

• 14 to 17 years old: 8 to 10 hours

• Adults: 7 to 9 hours

In addition to age, pregnancy, sleep deprivation, and sleep quality can all impact the number of hours of sleep your body needs.

So, if you’ve been wondering how much sleep adults need, aim for that sweet spot of 7–9 hours, pay attention to your sleep quality, and treat your rest as seriously as you do your work or workouts.

Signs You’re Getting Poor Sleep

For many, the importance of sleep is clear. It means your body and mind perform better when you’re well rested than when you’re not. However, poor sleep isn’t always obvious to the sleeper. Here are some common signs that you may be getting poor sleep.

• You struggle to fall asleep and regularly take 30+ minutes to get to sleep

• You stay awake for 20+ minutes after waking up in the middle of the night

• You often wake up throughout the night

• You feel unrested and tired during the day

• You have trouble concentrating and rely on caffeine to keep you alert during the day

• Your eyes appear puffy and red

• You’re more hungry than usual and may be gaining weight

• You are experiencing higher stress levels or may be feeling short-tempered

• Your doctor has diagnosed you with insomnia

If you recognize one or more of these symptoms, your sleep quality may not be as good as it should be. 

What Causes Poor Sleep Quality?

There are many reasons for poor sleep quality. Your body relies on sleep to restore muscles, maintain its immune system, and retain information. While it is biologically positioned to sleep, there are factors that may prevent your body from getting the rest that it should. Below are some common reasons for poor sleep quality.

Bad sleeping habits

Feeling tired during the day is natural, but that doesn’t always mean you’ll fall asleep easily or stay asleep. Often, the trouble comes from what we do during the day or even the habits we follow as we get ready for bed.

Some examples of poor sleeping habits include:

• Consuming too much caffeine or alcohol, especially late in the day

• Smoking

• Using blue light devices before bedtime

• Not following a bedtime routine

• Exercising too late in the day

• Using your bedroom for things other than sleep and sex

• Sleeping in an uncomfortable environment—read our blog post on how to sleep comfortably for more tips!

Stress

Stress from work, relationships, money, or other issues can also be a source of poor sleep. Poor mental well-being—whether from stress, depression, or anxiety—makes sleep deprivation worse. Sleep deficiency and the resultant insomnia, on the other hand, continue to worsen these conditions, establishing a frustrating cycle.

Health conditions

Bad sleep habits and overall sleep deprivation are also linked to a number of chronic health conditions, including:

• Lung disorders

• Asthma

• Acid reflux

• Kidney failure

• Cancer

• Fibromyalgia

• Chronic pain

As is the case with stress and anxiety, these health conditions may also worsen as a result of poor sleep quality.

Sleep problems or disorders

Sleep-specific issues like sleep apnea, narcolepsy, restless leg syndrome, and periodic limb movement disorder directly affect sleep quality. When these issues persist without treatment, they can continue to negatively impact sleep and, in turn, affect the cognitive and physical functions that depend on quality sleep.

How to Improve Sleep Quality

If any of the above sounds familiar, you’re probably wondering how to improve sleep quality. The good news is that you can boost your sleep by rethinking your bedtime routine, managing stress, and tackling underlying issues. 

Let’s dive in.

Adopt better sleep habits

In order to avoid bad sleep habits and improve sleep quality, you need to correct negative habits and adopt more positive sleep practices such as:

• Establishing a bedtime routine

• Improving your sleep environment

• Avoiding stimulants such as nicotine and caffeine, as well as depressants such as alcohol

• Not eating before bedtime

• Getting at least 15-30 minutes of sunlight outside each day to reset your circadian rhythm

• Reducing light exposure as the day progresses

• Limiting tech usage before bedtime

• Creating an environment that’s conducive to sleep:

• Dark

• Quiet

• Comfortable

Minimize stress

As we mentioned, stress can negatively impact the quality of your sleep, which can, in turn, exacerbate feelings of stress and anxiety. So, managing and minimizing your stress can be an effective way to improve your sleep quality and your overall health.

The American Psychological Association’s Stress Tip Sheet offers the following suggestions for stress management:

• Identify the sources of your stress and find solutions to reduce or eliminate stressors

• Learn your stress signals

• Use healthy coping mechanisms, such as exercise, meditation, counseling, etc.

• Practice self-care by prioritizing sleep, exercise, a healthy diet, and taking breaks

• Seek support from friends, family, and medical professionals

Identify and address sleep issues

If you are experiencing trouble sleeping, reach out to your primary care doctor. Discuss your symptoms with a physician. It will uncover a sleep-related or other medical issue. Once you’ve identified the underlying cause, you and your doctor can work together to build an effective plan for treatment.

Meet MedCline

If physical discomfort keeps you from sleeping well, see if MedCline fits your needs. Our Reflux Relief System and Shoulder Relief System help you sleep better while easing symptoms over the long term.

• Reflux Relief System: The MedCline Reflux Relief System provides relief to those who suffer from painful acid reflux at night. This patented, clinically-proven system is the only product on the market today that combines the doctor-recommended inclined, left-side sleeping position with a simple solution for safe, natural acid reflux symptom relief.

• Shoulder Relief System: The MedCline Shoulder Relief System is a pillow designed specifically for people with chronic shoulder pain at night. By placing your lower arm into a proprietary arm pocket, it positions your shoulder neutrally, letting it rest comfortably while you sleep on your side."

Takeaways

Making sure you get enough hours of sleep is crucial, but many people wonder how much sleep adults need to stay healthy and alert. Beyond the quantity, learning how to improve sleep quality can make a huge difference in your overall well-being. Use this post to identify signs of poor sleep and explore practical tips to improve sleep quality so you can enjoy a better night’s rest starting tonight!