5 Ways To Boost Your Sleep Efficiency

When we talk about getting a good night’s sleep, most people focus on making sure they get to bed at a decent hour. But how much of that time do you actually spend sleeping?

Sleep efficiency is a critical metric that measures how much time you spend sleeping relative to the amount of time you spend in bed trying to sleep. For example, if you’re in bed for eight hours, but you’re only asleep for six, your sleep efficiency is 75%. But a good sleep efficiency score should be around 85% to 90%.

Poor sleep efficiency leaves you tossing and turning, making it more likely you’ll wake up groggy, irritable, and struggling to power through your day. Sleep also plays a key role in brain recovery. During deep sleep, your brain consolidates memories, strengthens important neural connections, and clears out toxins like beta-amyloid, a protein linked to Alzheimer’s disease. This nightly “housekeeping” is essential for cognitive health, and without it, you increase your risk of long-term issues like memory loss and cognitive decline.

By focusing on sleep efficiency, you can optimize the quality of your sleep, feel more refreshed throughout the day, and improve your overall health and cognitive function.

Set a consistent sleep schedule. Going to bed and waking up at the same time every day—even on weekends—helps regulate your body’s internal clock. This makes it easier to fall asleep quickly and stay asleep throughout the night.

Create a calming bedtime routine. Swap screen time for calming activities like reading or practicing relaxation techniques. This signals to your brain that it’s time to wind down and prepares your body for sleep.

Limit caffeine and alcohol. Cutting off caffeine after lunch and reducing alcohol consumption in the evening can make a big difference in your sleep quality. Caffeine blocks adenosine, a chemical in your brain that promotes sleep, and has a half-life of about five to six hours—meaning it lingers in your system far longer than you might expect. And alcohol, while initially relaxing, can disrupt the later stages of sleep.

Get out of bed if you can’t sleep. If you’ve been lying awake for more than 15 minutes, it’s better to get out of bed and do something relaxing until you feel sleepy again. Staying in bed while awake creates a negative association with sleep, making insomnia worse.

Cut down on naps. If you’re prone to long naps during the day, it may be harder to sleep efficiently at night. Napping reduces your natural sleep drive, leaving you lying awake during the night.

Making these adjustments to your daily habits can go a long way toward optimizing your sleep efficiency and contributing to your good health.

• Need a wake-up call for your sleep habits? Try our webinar.
• The right position for managing your sleep apnea.
• Could magnesium help you sleep better?