Eight hours isn’t the measure of rest: experts spotlight sleep quality

Even a full 7–9 hours can leave you groggy if sleep quality is poor. About one in three adults experience non-restorative sleep, with alcohol, late caffeine, stress, and bedtime phone use as major disruptors. Women face higher insomnia risk and poorer sleep quality, especially around menopause, and may need slightly more sleep. Sleep deprivation can impair judgment, so gradually add 15 minutes to nightly sleep, maintain a consistent schedule, eat light before bed, and plan exercise earlier in the day. Don’t shame others for following their internal clocks.