Worrying about sleeping 8 hours can, ironically, be worse for your insomnia than learning to sleep more efficiently, even if that means less than 8 hours.
We’ve all heard it: eight hours of sleep is the golden standard. However, this one-size-fits-all approach does not take into account the individual differences in our needs, lifestyles, and health. For those with insomnia, aiming for this arbitrary eight-hour target can actually increase stress, making a good night’s sleep seem even more out of reach. Does this sound familiar? Let’s explore why it’s time to shift our focus from quantity to quality when it comes to sleep.
Understanding Sleep Efficiency
Sleep efficiency is a concept that gives us a clearer picture of our sleep health. It looks at the percentage of time you sleep compared to the total time you’re in bed. Say you spend seven hours in bed but sleep for six; your sleep efficiency would be around 86%. This measurement focuses on the quality of your sleep rather than just how long you’re in bed, offering a more tailored approach to understanding and improving your sleep habits.
Tracking Your Sleep Efficiency
To begin tracking your sleep efficiency, simply keep a log of how much time you spend in bed versus how much of that time you are asleep. This doesn’t require any special tools – just a notebook, and your best guess will do. Calculate your sleep efficiency by dividing your total sleep time by the total time spent in bed, then multiplying by 100 to get a percentage. This number will give you a better sense of how effectively you’re sleeping, and tracking it over time can help you make meaningful improvements to your sleep quality.
The Advantages of Focusing on Efficiency
Paying attention to sleep efficiency rather than fixating on a set number of hours has several benefits. Here’s why prioritizing sleep efficiency can make a significant difference:
Making Sleep Work for You
In the end, while the eight-hour sleep guideline may be a useful generalization, it doesn’t suit everyone. By focusing on sleep efficiency, you can work towards improving the quality of your sleep in a way that suits your personal needs and lifestyle.
Sources
Measuring Sleep Efficiency (National Library of Medicine)
Dr. Geralyn Dexter is a licensed mental health counselor with 15 years of experience providing clinical care. She currently serves as a faculty lead and psychology instructor at Southern New Hampshire University and works as an assistant professor of psychology at Colorado Technical University. Additionally, Dr. Dexter sits on the Medical Expert Board for Verywell Health. Her work has been featured in national media outlets and publications, including Mental Health America, GoodRx, Verywell Health, Sage Publications, and more.
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