We’ve all heard “Get more sleep if you want stay healthy”, and while there’s no doubt that sleep is essential, it’s not just about getting more hours. The truth is, the quality of your sleep matters much more than the quantity.

The Myth of “More Sleep”

A lot of us think that more sleep automatically equals better health. But research shows that adults really only need 7-9 hours of sleep per night. Going beyond that doesn’t always provide extra benefits. In fact, for some people, regularly sleeping more than 9 hours can cause them to feel more tired. So, more isn’t always better—it’s about getting the right amount of quality sleep and finding what feels best for you.

Why Sleep Quality Matters

When we talk about sleep quality, we’re referring to how well you sleep—not just how long. High-quality sleep means cycling through all the necessary sleep stages: light sleep, deep sleep, and REM sleep. Each stage plays a different role in your physical and mental health:

• Light Sleep helps with memory and cognitive function.
• Deep Sleep supports physical recovery, growth, and a strong immune system.
• REM Sleep is key for emotional balance and mental health, as this is when most dreaming happens.

You could be getting eight hours of sleep, but if it’s broken or you’re missing these essential stages, you’re probably still waking up feeling groggy. Poor sleep quality can leave you struggling with focus, irritability, and lower productivity. So, it’s not about how many hours you sleep, but how restful those hours are.

Signs Your Sleep Quality Could Be Better

Not sure if your sleep quality is where it should be? Here are a few signs that even if you’re getting enough hours, your sleep might not be as restorative as it should be:

• Waking up several times during the night
• Feeling unrefreshed in the morning
• Relying on caffeine to get through the day
• Feeling moody or irritable
• Needing naps to stay alert

If any of these sound familiar, it might be time to focus more on the quality of your sleep instead of just the number of hours.

How to Improve Your Sleep Quality

So, how do you actually start to improve the quality of your sleep? Try these tips:

• Stick to a Regular Sleep Schedule: Going to bed and waking up at the same time every day—even on weekends—helps regulate your body’s internal clock.
• Create a Comfortable Sleep Environment: A dark, quiet, and cool room is key to better sleep. Investing in a good mattress and pillows can make a big difference too.
• Limit Caffeine and Alcohol: These can mess with your sleep cycles, especially if you consume them in the evening.
• Cut Screen Time Before Bed: Blue light from your phone or laptop can interfere with your body’s natural sleep-wake cycle. Try turning off screens at least an hour before bedtime.
• Practice Relaxation Techniques: Meditation, deep breathing, or even reading a book can help calm your mind and get your body ready for sleep.

Sleep impacts and is impacted by many other areas of your health. For example, better sleep can lead to improved energy for your workouts, and regular exercise can help you fall asleep faster. When you manage all areas of your health and look at the full picture, everything starts to work together for better results. This holistic approach helps you sleep better, feel more energized, and reach your goals—whether it’s losing weight, getting stronger, or just feeling healthier overall. With everything in balance, you can experience long-term improvements that fit seamlessly into your lifestyle.

Ready to improve your sleep quality and improve your overall health? Download Livio today. With Livio, you can set sleep goals and manage other key areas of your health, like nutrition and fitness, to improve your overall health.