Quality sleep plays a crucial role in “mastering your craft” because this is when your body takes the time to restore its immune, nervous, skeletal, and muscular systems. Adults generally need 7 to 9 hours of quality sleep per night to function well during the day.
However, even if you get 7 to 9 hours of sleep per night, it’s essential that you get “quality sleep”. Quality sleep is generally characterized by sleeping more time while in bed (85% of the time), falling asleep in 30 minutes or less, waking up no more than once per night, and being awake for 20 minutes or less after initially falling asleep (Ohayon et al., 2017).
Researchers found that for subjects sleeping an average of 7 hours per night, sleep quality, compared to sleep quantity, was better related to measures of health, emotional balance, life satisfaction, and feelings of tension, depression, anger, fatigue, and confusion (Pilcher, Ginter, & Sadowsky, 1997).
Although there are numerous lifestyle changes that you can make to improve the quality of your sleep (e.g., exercising, going to bed at the same time each night, not using electronics 30 minutes before bed, reducing the temperature in your room), a quick and easy way to do this is to sleep with an extra pillow!
Sleeping with an extra pillow will ensure that your spine is aligned and your lower back is not strained.
Below are the basic instructions on where to place your extra pillow based on your sleeping position:
- Back sleeper
- Tuck a small pillow under your knees
- Stomach sleeper
- Tuck a small pillow under your stomach/pelvic area
- Side sleeper
- Tuck a small pillow between your knees
This small tweak should allow you to have a more restful sleep! Try it out!
Set goals. Do just one thing at a time. Keep it simple and smart. Do it consistently. Reflect on the process.
Ohayon, M., Wickwire, E. M., Hirshkowitz, M., Albert, S. M., Avidan, A., Daly, F. J., Dauvilliers, Y., … Vitiello, M. V. (2017). National Sleep Foundation’s sleep quality recommendations: First report. Sleep Health, 3, 6-19.
Pilcher, J. J., Ginter, D. R., & Sadowsky, B. (1997). Sleep quality versus sleep quantity: Relationships between sleep and measures of health, well-being and sleepiness in college students. Journal of Psychosomatic Research, 42, 583-596.