How can I sleep better?
Sleep Better Every Night Over the past
The saying “Drowsy in spring, tired in autumn, dozing in summer, and never fully awake in winter” vividly captures the common sleep troubles many people experience throughout the year. When everything awakens in spring, we feel sleepy; in summer, the heat makes us drowsy; autumn brings fatigue; and in winter, we can never seem to get enough sleep. In short, it feels like we struggle with sleep quality all year round.
Today, March 21, marks the 23rd World Sleep Day, with the theme “Good Sleep, the Foundation of Health.” So, what exactly defines healthy sleep quality? Let’s explore this together based on the latest scientific research findings.
Recently, a research institution released the 2023 Sleep Study Report. The results showed that respondents slept an average of 7.4 hours per night. Among them, 47.55% reported sleeping less than 8 hours a night, and 16.79% slept less than 7 hours. Such insufficient sleep quality may lead to various health issues. Let’s take a look at one of the latest study conclusions.
*Sleep quality-Oriaroma
*sleep quality-Oriaroma
On February 23 this year, the American College of Cardiology (ACC) released a research report based on health data collected from more than 170,000 participants between 2013 and 2018. The results showed that men with good sleep quality lived nearly five years longer on average than those with poor sleep, while women with good sleep quality lived more than two years longer. The study also found that high-quality sleep does not simply mean longer sleep duration—both sleep quality and sufficient sleep time are essential for good health. Based on these findings, researchers summarized five key standards for healthy sleep.
Healthy sleep is defined by five key indicators:
An ideal sleep duration of 7–8 hours per night.
Difficulty falling asleep no more than twice a week.
Poor or disrupted sleep no more than twice a week.
No reliance on medication to fall asleep.
Feeling well-rested and alert upon waking at least five days a week.
Each healthy sleep indicator earns one point, with a total of five points indicating the best sleep quality.
People who scored five points had a 21% lower risk of death from cardiovascular disease, a 19% lower risk of cancer-related death, and a 40% lower risk of death from other causes compared to those who scored zero or one. Among the high scorers, men lived an average of 4.7 years longer, and women 2.4 years longer, than those with poor sleep quality.
Scientific research suggests that the more healthy sleep factors a person possesses, the greater the benefits for overall health and longevity. Simply having enough sleep time is not sufficient. Good sleep quality—which promotes health—means being able to fall asleep easily, sleep long enough, rest soundly, and wake up feeling refreshed. In simple terms, it’s about meeting the body’s healthy sleep needs.
Sleep requirements change with age. The general rule is that as people get older, their total sleep time decreases, and their sleep structure shifts from deep to lighter stages. Children typically need 9–11 hours of sleep, teenagers require 8–10 hours, adults need 7–9 hours, and older adults generally need only 7–8 hours per night.
Sleep architecture can be broadly divided into Rapid Eye Movement (REM) sleep and slow-wave sleep (SWS). REM sleep, during which dreaming commonly occurs, accounts for about 50% of infants’ and children’s total sleep and 20–25% of adults’ sleep. Insufficient REM sleep can have significant physiological and psychological effects. Slow-wave sleep, also known as deep sleep, is when the body enters a fully relaxed state.
Therefore, good sleep quality means preserving complete sleep cycles as much as possible. Each cycle lasts approximately 90 minutes, and if a sleep cycle is incomplete, even sleeping an extra few dozen minutes may not prevent waking up feeling physically uncomfortable and unrested.
Sleep quality is influenced by multiple factors. To ensure good sleep, it is important to create an optimal sleep environment: minimize light exposure, maintain a comfortable room temperature and humidity, and avoid noise disturbances. Eating stimulates both the gastrointestinal system and the brain, so it is recommended to avoid meals within three hours of bedtime. Dinner should be light, limiting spicy or stimulating foods, and alcohol or high-caffeine beverages should be avoided.
Finally, remember that the bed is for sleeping. Engaging in non-sleep activities in bed—such as using your phone—exposes you to blue light and can disrupt sleep. If you cannot fall asleep, get out of bed and engage in quiet activity, then return to bed when you feel sleepy. This is the first effective step in addressing sleep difficulties. Falling asleep soon after getting into bed helps establish a positive cycle of sleep quality.
Sleep Better Every Night Over the past
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