{"id":292793,"date":"2025-06-14T13:12:35","date_gmt":"2025-06-14T13:12:35","guid":{"rendered":"https:\/\/peraltafinancing.com\/uncategorized\/how-to-improve-sleep-quality\/"},"modified":"2025-06-14T13:12:35","modified_gmt":"2025-06-14T13:12:35","slug":"how-to-improve-sleep-quality","status":"publish","type":"post","link":"https:\/\/fivemor.com\/?p=292793","title":{"rendered":"How to Improve Sleep Quality"},"content":{"rendered":"<p> <br \/>\n<br \/><img decoding=\"async\" src=\"https:\/\/irp.cdn-website.com\/8c581176\/dms3rep\/multi\/picture-of-tired-man-sleeping-on-a-sofa-eyes-closed-SBI-302782114.jpg\" \/><\/p>\n<div id=\"1668470589\">\n<div class=\"dmNewParagraph\" data-element-type=\"paragraph\" data-version=\"5\" id=\"1983252287\" style=\"transition: opacity 1s ease-in-out 0s;\">\n<p><span style=\"display: unset;\">When most people talk about sleep, they often talk about how many hours of sleep they\u2019re getting each night \u2013 also known as sleep quantity. For example, you\u2019ve likely heard your parents or doctor suggest getting anywhere between 7-9 hours of sleep each night. This would be considered your sleep quantity.<\/span><\/p>\n<p><span style=\"display: unset;\">While that measurement is extremely important to how restful and restorative your sleep patterns are, it\u2019s not the only thing that matters \u2013 there are other factors at play. Just because you get 7-9 hours of sleep doesn\u2019t mean you\u2019re getting the most out of your sleep \u2013 you could be leaving a lot on the table (or bed).<\/span><\/p>\n<p><span style=\"display: unset;\"><span class=\"ql-cursor\">\ufeff<\/span><\/span><\/p>\n<p><span class=\"\" style=\"display: unset;\"><span style=\"display: unset;\">In addition to sleep quantity, we also need to be<\/span><br \/>\n<\/span><a href=\"https:\/\/www.goodsamaritanlv.com\/blog\/how-can-you-optimize-your-physical-health\" rel=\"noopener noreferrer\" target=\"_blank\" runtime_url=\"https:\/\/www.goodsamaritanlv.com\/blog\/how-can-you-optimize-your-physical-health\" style=\"display: unset;\">focusing on sleep quality<\/a><span class=\"\" style=\"display: unset;\"> <span style=\"display: unset;\">\u2013 which refers to how well you\u2019re sleeping during those 7-9 hours each night. Don\u2019t worry, we\u2019ll teach you everything you need to know \u2013 including how sleep quality is measured and how to improve sleep quality on a nightly basis.<\/span><\/span><\/p>\n<\/div>\n<div class=\"dmNewParagraph\" data-element-type=\"paragraph\" data-version=\"5\" id=\"1978067376\" style=\"transition: opacity 1s ease-in-out 0s;\">\n<h2><span style=\"display: unset;\">What is Sleep Quality?<\/span><\/h2>\n<p><span style=\"display: unset;\">Sleep quality is a measurement of how well you\u2019re sleeping on a daily basis \u2013 opposed to how long or often you\u2019re sleeping. While you want to get your 7-9 hours of sleep, you also want to make sure those 7-9 hours are restful, restorative, and undistracted. Without a good night\u2019s rest, you won\u2019t feel refreshed.<\/span><\/p>\n<p><span style=\"display: unset;\">Measuring sleep quality is much more complex than measuring sleep quantity, but it can largely be broken down into four primary categories:<\/span><\/p>\n<ul class=\"defaultList\">\n<li><span style=\"display: unset;\">Sleep Latency &#8211; how long it takes you to fall asleep<\/span><\/li>\n<li><span style=\"display: unset;\">Sleep Waking &#8211; how often you wake up after falling asleep<\/span><\/li>\n<li><span style=\"display: unset;\">Wakefulness &#8211; how long you\u2019re awake after falling asleep<\/span><\/li>\n<li><span style=\"display: unset;\">Sleep Efficiency &#8211; how long you spend asleep through the night<\/span><\/li>\n<\/ul>\n<p><span style=\"display: unset;\">The easiest way to calculate your sleep quality is to subtract the amount of time it takes to fall asleep and the amount of time you spend awake during the night from the total amount of time you spend in bed \u2013 then divide that number by the total amount of time spent in bed and multiply the number by 100.<\/span><\/p>\n<p><span style=\"display: unset;\">For example: 420 minutes (total time in bed) \u2013 20 minutes (time it took to fall asleep) \u2013 15 minutes (time you spent awake after falling asleep) = 385 minutes (actual sleep time). Divide 385 (actual sleep time) \/ 420 (total time in bed) = 0.9167. Multiply that by 100 and you get a sleep quality of 91.67% \u2013 not bad!<\/span><\/p>\n<h2><span style=\"display: unset;\">How to Get Better Quality Sleep<\/span><\/h2>\n<h2><\/h2>\n<p><span style=\"display: unset;\">Taking your calculation from above into consideration, you should be aiming for a sleep quality above 85%. It also shouldn\u2019t be taking you longer than 30 minutes to fall asleep, you shouldn\u2019t be waking up more than once after falling asleep, and it shouldn\u2019t take you longer than 20 minutes to fall back asleep.<\/span><\/p>\n<p><span style=\"display: unset;\"><span class=\"ql-cursor\">\ufeff<\/span><\/span><\/p>\n<p><span style=\"display: unset;\">How many times do you get a full night\u2019s rest (7-9 hours), but feel like you slept 3-4 hours? If this happens often, then you might not be getting the best quality sleep possible \u2013 don\u2019t worry, a strong majority of us struggle with this on a nightly basis. The good news is sleep quality can be fixed and we\u2019re here to help!<\/span><\/p>\n<\/div>\n<div class=\"dmNewParagraph\" data-element-type=\"paragraph\" data-version=\"5\" id=\"1805242687\" style=\"transition: opacity 1s ease-in-out 0s;\">\n<h3><\/h3>\n<h3><span style=\"display: unset;\">1. Stay in Touch With Your Circadian Rhythm<\/span><\/h3>\n<p><span style=\"display: unset;\">Circadian rhythm is your body\u2019s natural sleep-wake cycle. You can better optimize this by going to bed and waking up at the same times every night (maintain a good sleep schedule), avoid sleeping in (yes, even on the weekend), take shorter naps (when needed), eat a healthy meal when you wake up, and keep yourself active after dinner to help you stay asleep.<\/span><\/p>\n<h3><span style=\"display: unset;\">2. Strike a Balance With Light Exposure<\/span><\/h3>\n<p><span style=\"display: unset;\">The body produces more melatonin \u2013 also known as the sleep chemical \u2013 when it\u2019s dark and less when exposed to light. That\u2019s why you should maximize light exposure during the day to help keep you awake, but limit light exposure at night before falling asleep \u2013 yes, that means limiting screen time, as well.<\/span><\/p>\n<h3><span style=\"display: unset;\">3. Engage in Regular Physical Activity<\/span><\/h3>\n<p><span style=\"display: unset;\">Staying physically active on a regular basis can help you stay awake during the day and help you fall asleep faster at night. Just make sure you\u2019re not working out or exercising too close to your bedtime \u2013 this can actually harm your quality of sleep. Instead, try opting for a morning or daytime exercise routine.<\/span><\/p>\n<h3><span style=\"display: unset;\">4. Eat a Healthy and Well-Balanced Diet<\/span><\/h3>\n<p><span style=\"display: unset;\">Eating plays a part in virtually every known body function \u2013 including sleep. To put your body in a position to succeed, make sure you eat enough fruits and vegetables \u2013 but avoid foods high in sugar or refined carbs, caffeine, nicotine, large meals at night, alcohol before bed, and too many liquids during the day.<\/span><\/p>\n<\/div>\n<div class=\"dmNewParagraph\" data-element-type=\"paragraph\" data-version=\"5\" id=\"1289237248\" style=\"transition: opacity 1s ease-in-out 0s;\">\n<h3><\/h3>\n<h3><span style=\"display: unset;\">5. Learn Effective Stress Management Techniques<\/span><\/h3>\n<p><span style=\"display: unset;\">Believe it or not, all that stress, worry, and anger that you carry around all day will find its way into your night as well \u2013 despite many people acting like sleep is the answer. If you want a good night\u2019s sleep, relieve yourself of that stress prior to going to bed \u2013 otherwise, it\u2019ll wake you up in the middle of the night.<\/span><\/p>\n<h3><\/h3>\n<h3><span style=\"display: unset;\">6. Create a Quality Sleep Environment for Yourself<\/span><\/h3>\n<p><span style=\"display: unset;\">Another factor that plays a role in sleep quality is your sleep environment. To ensure you fall asleep in a proper environment, make sure you keep your room cool, dark, and quiet. The best temperature to fall asleep in is between 62 and 67 degrees fahrenheit \u2013 and the darker you can get the room, the better.<\/span><\/p>\n<h3><\/h3>\n<h3><span style=\"display: unset;\">7. Learn How to Fall Back Asleep After Waking Up<\/span><\/h3>\n<p><span class=\"\" style=\"display: unset;\"><span style=\"display: unset;\">Waking up in the middle of the night is normal and, while you want to limit how often that happens, you also want to limit the amount of time it takes you to<\/span><br \/>\n<\/span><a href=\"https:\/\/www.goodsamaritanlv.com\/blog\/how-to-get-a-primary-care-doctor\" rel=\"noopener noreferrer\" target=\"_blank\" runtime_url=\"https:\/\/www.goodsamaritanlv.com\/blog\/how-to-get-a-primary-care-doctor\" style=\"display: unset;\">fall back asleep<\/a><span style=\"display: unset;\">. To help counter this, make sure you focus on staying relaxed and staying out of your head. The more you think about it, the harder it\u2019ll be.<\/span><\/p>\n<h3><span style=\"display: initial;\">8. Make Sure You Enter REM Sleep<\/span><\/h3>\n<p><span style=\"display: initial;\">REM sleep, also known as rapid eye movement sleep, is the sleep stage characterized by dreaming. It usually occurs roughly 90 minutes after you fall asleep and happens in multiple stages. Following the tips above will help ensure you enter REM sleep, which is vital to getting the most out of your sleep routine.<\/span><\/p>\n<\/div>\n<div class=\"u_1250789679 dmNewParagraph\" data-element-type=\"paragraph\" id=\"1250789679\" style=\"transition: none 0s ease 0s; display: block; text-align: left;\" data-version=\"5\">\n<h3><span style=\"display: initial;\">Benefits of Getting Good Sleep<\/span><\/h3>\n<p><span style=\"display: initial;\">Getting 7-9 hours of good, solid sleep is essential for your short-term and long-term health. Not only will you wake up refreshed and rejuvenated &#8212; ready for the day and what lies ahead &#8212; but getting quality sleep can help you maintain body weight, prevent sickness, lower risk of health problems, reduce stress, improve mood, think more clearly, avoid injuries, make good decisions, and improve your social behavior.<\/span><\/p>\n<h2><\/h2>\n<h3><span style=\"display: initial;\">Contact Good Samaritan for More Help!<\/span><\/h3>\n<h3><\/h3>\n<p><span style=\"display: initial;\">Are you unimpressed by your sleep quality? Are you finding it hard to get 7-9 hours of better sleep every night? Are you interested in learning how to take better care of your body so you can avoid trouble falling asleep or staying asleep? If you answered yes to any of these questions, it might be time to schedule an appointment with your doctor!<\/span><\/p>\n<p class=\"text-align-left\" style=\"line-height: 2;\"><span class=\"\" style=\"display: initial;\"><span style=\"display: initial;\">For those that live in the Las Vegas area, Good Samaritan is your go-to source for all your<\/span><br \/>\n<\/span><a href=\"https:\/\/www.goodsamaritanlv.com\/\" rel=\"noopener noreferrer\" target=\"_blank\" runtime_url=\"https:\/\/www.goodsamaritanlv.com\/\" style=\"display: initial;\">medical needs<\/a><span style=\"display: initial;\">. You can talk to Dr. Shaun Jang about anything that\u2019s lacking in your life \u2013 such as poor sleep and\/or sleep problems \u2013 and he\u2019ll help point you in the right direction. Give our office a call at (702) 202-3663 to schedule your next appointment!<br \/><\/span><\/p>\n<\/div>\n<\/div>\n\n","protected":false},"excerpt":{"rendered":"<p>When most people talk about sleep, they often talk about how many hours of sleep they\u2019re getting each night \u2013 also known as sleep quantity. For example, you\u2019ve likely heard your parents or doctor suggest getting anywhere between 7-9 hours of sleep each night. This would be considered your sleep quantity. While that measurement is [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":292794,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[12638,248,1427],"dealstore":[],"offerexpiration":[],"class_list":["post-292793","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized","tag-improve","tag-quality","tag-sleep"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to Improve Sleep Quality - Som2ny Network<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/fivemor.com\/?p=292793\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to Improve Sleep Quality - Som2ny Network\" \/>\n<meta property=\"og:description\" content=\"When most people talk about sleep, they often talk about how many hours of sleep they\u2019re getting each night \u2013 also known as sleep quantity. 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