Sleep Quality vs Sleep Quantity – what matters most for healthy ageing?
We all know that getting enough sleep is essential for our health. But did you know that the quality of your sleep is just as – if not more – important than the number of hours you spend in bed?
As we get older, we may find it more difficult to enjoy a solid 8 hours’ sleep every night. That’s why prioritising sleep quality can have major benefits on our overall well-being, cognitive function, and energy levels.
What do we mean by sleep quality?
Sleep quality is about how well you sleep, rather than just the number of hours you spend in bed. It takes into account factors like how quickly you fall asleep and how restless you are during the night. More importantly, the amount of time you spend in each of the different sleep stages has a huge impact on how refreshed you feel in the morning.
If you wear a smart watch or fitness band to bed, you can measure your sleep ‘score’ to see how much quality sleep you’re actually getting.
Different sleep stages
As you sleep, your body goes through different stages: light sleep, deep sleep and REM (Rapid Eye Movement). These cycles are repeated four to six times during a typical night’s sleep. In addition, you may wake up briefly, or for longer periods, during the night.
Light Sleep: During this stage, your breathing, brain activity and heart rate slow down, muscles relax and your body temperature drops. During an average night’s sleep, you’ll spend around half your time in light sleep
Deep Sleep: Your body relaxes further. Brain activity during this period slows even further and has a distinct pattern known as delta waves. Even though brain activity is reduced, this stage is believed to be responsible for insightful thinking, creativity and memory. Deep sleep is crucial for recovery and growth, and may also bolster the immune system. Typically, you’ll spend more time in deep sleep during the first half of the night – around 20 to 40 minutes per sleep cycle.
REM: During this sleep stage, brain activity picks up and you are more likely to experience vivid dreams. Even though your eyes are closed, eye muscles can be seen to be moving quickly, which is how this stage gets its name. REM sleep is believed to be essential for cognitive functions like memory, learning and creativity. As the night goes on REM stages get longer and make up around 25% of your sleep.
In order to feel fully rested and refreshed when you wake up, you must experience all the differeent stages of sleep. It is also much better for you to wake up naturally at the end of a sleep cycle. When you wake up mid cycle because the alarm has gone off, you tend to feel groggy and disorientated. If you have to be up early, rather go to bed earlier to give your body sufficient time to complete several sleep cycles naturally.
Why sleep quality matters more as we age
As we grow older, changes in our sleep patterns are natural. We tend to spend less time in REM sleep. Many older people experience insomnia, while conditions like sleep apnea and restless legs syndrome interrupt a healthy sleep cycle, making it difficult to get enough time in the important deep sleep and REM stages.
If you suspect you may have sleep apnea – a condition where you repeatedly stop breathing for short intervals while asleep – it’s important to get medical advice. Symptoms include loud snoring and waking up gasping or feeling like you are choking.
Poor sleep quality can lead to increased fatigue, difficulty concentrating, mood changes. You may also have a higher risk of chronic conditions like heart disease and diabetes. Improving the amount of time spent sleeping soundly helps you wake up feeling truly rested and refreshed.
Tips for improving sleep quality
- Stick to a routine – try to go to bed and wake up at the same time every day, even on weekends, to regulate your body’s internal clock.
- Engage in calming activities like reading, light stretching, or listening to soothing music before bed.
- Reduce exposure to screens (TVs, smartphones and tablets) for at least an hour before bedtime, as the blue light from these screens can disrupt melatonin production.
- Keep your bedroom cool, dark, and quiet. Investing in a comfortable mattress and pillow can also make a big difference.
- Avoid large meals, caffeine, and alcohol before bedtime, as these can interfere with sleep.
- Engaging in daily physical activity, even a short walk, can help regulate sleep patterns and promote deeper rest.
- Practice mindfulness, deep breathing, or meditation to reduce stress and anxiety that may lead to sleeplessness
While getting enough sleep is important, high-quality sleep is what truly makes the difference in how you feel and function each day. Making an effort to improve your sleep quality is even more important for older people, because getting enough deep sleep, especially, may prevent or slow down the progression of degenerative brain diseases like Alzheimer’s.
