Introduction:
- Consistently getting good sleep, according to researchers, can enhance quality of life metrics like contentment and wellness.
- They also say that the quality of sleep matters more than the quantity.
- Experts advise that adhering to a regular nighttime routine will help you get good sleep.
The quality of sleep matters more to life satisfaction than the quantity of sleep.
This is supported by a study that was just published in the journal PLOS One and involved the analysis of data from the Czech Household Panel Survey for the years 2018–2020.
This is the first study, according to the researchers, to examine the longer-term effects of social jet lag on quality of life as well as how variations in sleep duration, quality, and timing affect an individual’s quality of life over time. Previous research has linked sleep quality to an individual’s overall well-being.
The study authors contrasted the answers to questions about subjective health, job stress, life satisfaction, well-being, and happiness with the answers about self-reported sleep length, quality, and timing—also known as “social jet lag.”
The authors of the research defined social jet lag as the mismatch between an individual’s naturally occurring biological sleep cycles and their socially oriented sleep patterns. For example, working night hours or split shifts might cause this. 
Sleep and quality of life
All five quality of life indicators, with the exception of job stress, showed a substantial correlation between sleep quality and the researchers’ findings.
To put it another way, having a good night’s sleep can enhance subjective health, happiness, and life satisfaction.
The researchers also noted that over time, there was no discernible relationship between social jet lag and sleep length and quality of life.
However, the authors pointed out that social jet lag causes like starting a new work with completely different hours are uncommon and that the 3-year research period might not be long enough to make firm conclusions about the possible interactions between social jet lag and shorter sleep lengths.
They went on to say that the COVID-19 pandemic may have had an incalculable effect on the last phase of data collecting.
Sleep, What experts have to say about sleep quality study
Given that a wide population was studied, Sanam Hafeez, PsyD, a neuropsychologist in New York City and the director of Comprehendthemind.com, told Healthline that the influence of sleep quality on individual well-being is promising.
Although the effects of poor sleep quality on neurological and psychological functioning have long been recognized, she pointed out that the fact that only one leg of the study could be completed, at least during the pandemic, altered the significance of the findings because both personal and professional lives were drastically changed.
“Moreover, the Czech culture, although not wholly distinct, is not inherently comparable to the American culture, which constantly raises the question of whether or not the outcomes can be extended to our daily lives,” the speaker continued.
According to Shelby Harris, PsyD, director of sleep health at Sleepopolis and certified clinical psychologist, having enough and high-quality sleep are critical to our general well-being.
She told Healthline, Getting good sleep on a regular basis is essential to our overall health and happiness.
A better mood, enhanced decision-making abilities, enhanced emotional processing, enhanced coordination, and an elevated quality of life are all associated with adequate sleep,” said the doctor. “Memory impairment, cognitive processing difficulties, an increased risk of cardiovascular disease, diabetes, and other serious physical and mental health issues can result from poor or insufficient sleep.
The American Psychological Association advises speaking with a medical professional or mental health professional if your sleep problems don’t go away after a few weeks.
Tips for improving your sleep quality
According to Hafeez, there are several reasons why a person could not be obtaining high-quality sleep.
According to her, some people have organic, structural, genetic, and chemical sleep problems.
Longevity and quality of sleep can be significantly impacted by lifestyle factors like smoking, weight gain, sleep apnea, stress, lack of exercise, and psychosocial stressors like financial hardship, marital unhappiness, relationship issues, and health issues, Hafeez continued.
What then are your options? Experts provide these pointers.
Keep it consistent
Harris argues that the secret to getting better sleep is consistency.
She suggests attempting to maintain around the same bed and wake hours seven days a week in order to increase the stability of your sleep routine.
Hafeez advises keeping a sleep log, going to bed early enough to prevent cortisol spikes, and getting out of bed rather than tossing and turning if you can’t fall asleep at your appointed hour.
Get some natural light
Another important thing to do, according to Harris, is to receive as much natural light as you can as soon as you wake up.
She continues by saying that by modifying your circadian cycle, exposure to natural light can improve your sleep quality and make you feel more awake in the morning.
Practice good sleep hygiene
Harris concludes by advising following appropriate sleep hygiene.
This include avoiding alcohol three hours before bed, attempting to cut back on caffeine eight hours before bed, and limiting screen time to 30 to 60 minutes before bed.
Hafeez continues, Our best intentions sometimes get in the way when we think anxiety-inducing thoughts right before bed, which is a common occurrence. Cognitive behavioral methods include breathing, muscular relaxation, guided visualization, and meditation can be helpful in these situations.
Harris advises speaking with a doctor or sleep specialist if you frequently struggle with the quality of your sleep.
Hafeez continues, saying that she frequently counsels patients to consult a neurologist who specializes in sleep disorders or a sleep clinic in order to obtain medical explanation.
