Despite getting eight hours of sleep, many people still feel exhausted, highlighting the importance of sleep quality over quantity, according to sleep expert Dr. Wendy Troxel.
Are you waking up feeling tired after a full eight hours of sleep? According to sleep experts, the issue may not be the amount of sleep you’re getting, but rather the quality of that sleep. Dr. Wendy Troxel, a licensed clinical psychologist and senior behavioral scientist at RAND in Utah, emphasizes the critical distinction between sleep quantity and quality.
“Many people will say, ‘Man, I’m sleeping enough, I got seven to eight hours of sleep, but I still wake up feeling groggy and not refreshed,’” Troxel shared in an interview with Fox News Digital. “About one in three adults has non-restorative sleep quality.”
Troxel points out that several factors can contribute to poor sleep quality, regardless of the total hours spent in bed. Alcohol consumption is a significant contributor to disrupted sleep, while caffeine intake later in the day can also interfere with restful slumber. Additionally, stress and anxiety can lead to fragmented sleep, as can the use of electronic devices right before bedtime.
Addressing a common belief that women require more sleep than men, Troxel notes that research does support this notion, albeit slightly, with women needing about 10 to 15 extra minutes of sleep per night. “What we absolutely know is that women’s sleep quality often suffers more than men’s,” she explained. “They may be getting more non-restorative sleep quality, therefore needing slightly more sleep.”
Troxel also highlights that women are twice as likely to experience insomnia compared to men, and their risk for sleep disturbances increases significantly during the menopausal transition. For those who claim to function well on fewer hours of sleep, Troxel cautions that this is not necessarily an indication of needing less rest. “It’s simply that their body is not used to it,” she said.
Laboratory studies have demonstrated that sleep deprivation can impair judgment and cognitive function. “That means someone who thinks they’re fine with only four hours of sleep per night likely isn’t aware of the impact sleep deprivation has on their cognition and performance,” Troxel noted.
For individuals who are not meeting the recommended seven to nine hours of sleep, Troxel suggests gradually increasing sleep duration by about 15 minutes each night. This incremental approach can help individuals find a healthier circadian rhythm. “You will likely see benefits when you increase your sleep in small increments,” she advised.
Quality sleep is closely linked to maintaining a healthy lifestyle and a consistent sleep-wake schedule. Eating a nutritious diet that avoids foods causing digestive issues, especially in the evening, can enhance sleep quality. “You don’t want to be starving at bedtime, but you also don’t want to be trying to fall asleep on a full stomach while your body’s still actively digesting,” Troxel explained.
Exercise is another key factor that promotes quality sleep, just as adequate sleep can enhance exercise performance. However, Troxel cautions against engaging in vigorous physical activity too close to bedtime, as it can be overly stimulating and disrupt sleep. “Exercise is very stimulating, particularly if it’s in a social environment, and that can disrupt sleep,” she said. “Exercising earlier in the day is better.”
Troxel acknowledges that not everyone’s circadian rhythm supports early morning workouts. “Those who are natural morning people are more likely to benefit from exercising earlier,” she noted. “If you’re a night owl, don’t expect to love doing a workout first thing in the morning. That might not be consistent with your circadian rhythm.”
Importantly, Troxel encourages individuals not to feel “sleep-shamed” for adhering to their own internal clocks. “These cultural trends have these subtle, or not-so-subtle, ways of undermining people’s sleep-wake biology, which is largely out of our control,” she said.
In summary, achieving restorative sleep is not solely about the number of hours spent asleep but also about the quality of that sleep. By making small adjustments to lifestyle and sleep habits, individuals can improve their rest and wake up feeling more refreshed.
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