Your Guide To Better Sleep Quality

The rundown on sleep quality: 

• Sleep quality is about how well you sleep, not just how many hours you spend in bed.
• Stress, screen time, physical activity and your sleep environment can all influence the quality of your sleep.
• Consistent sleep routines, winding down before bed and creating a comfortable sleep environment may help support better sleep.
• Quality sleep plays an important role in your energy, mood, memory and overall wellbeing.

Have you ever woken up feeling exhausted, even after getting a full eight hours of sleep? We mostly think of sleep in terms of how long we spend in bed, but sleep quality plays an equally important role¹. From mood and energy to recovery and your general wellbeing, how well you sleep can have a big impact. 

So, what is sleep quality? In this article, we’ll look at what it means and how to get quality sleep. 

What is sleep quality?

Quality sleep generally means getting restful, relatively uninterrupted sleep that leaves you feeling refreshed the next day. Rather than being defined by a specific number of hours, sleep quality considers your overall experience of sleep and how you feel afterwards².

Some of the key factors used to understand your quality of sleep include how easily you fall asleep, how often you wake during the night, and how you feel when you wake in the morning³.

Signs of poor quality sleep

Sometimes sleep can feel disrupted even when you're technically getting enough hours. Symptoms of poor sleep include:

• Waking frequently overnight or having trouble staying asleep
• Feeling tired when you wake up
• Daytime fatigue
• Difficulty concentrating
• Feeling sluggish or low on energy

One common sign of poor sleep quality is waking up during the night. In one study, around 31% of people report waking at least three nights a week4.You may also experience what’s known as nonrestorative sleep⁵, where you don’t feel refreshed even after a full night’s sleep.

Sleep quality doesn't affect everyone the same way either6. Some people report more daytime effects like difficulty concentrating7, or issues paying attention or remembering things8 9 10. For others, it may be more physical, with low energy. 

Sleep quality vs quantity: what’s the difference?

Sleep quantity is how much sleep you get, while sleep quality is how well you sleep. Both can contribute to how rested you feel¹, but getting more hours doesn’t always mean getting better sleep¹¹. 

Sleep needs can also vary from person to person, so there isn’t one ideal amount that works for everyone. Rather than looking at quantity or quality in isolation, it’s helpful to consider both how long you sleep and whether that sleep leaves you feeling rested and refreshed. 

What affects sleep quality? 

With all this in mind, what actually impacts sleep quality? There is a range of different everyday factors that shape your rest. These include:

• Stress: This has a direct impact on your sleep, both directly and through effects on your daily routine12 13.
• Screen time: While it's tempting to curl up in bed and scroll, screen use in the evening has been linked to lower sleep quality14.
• Physical activity: Moderate-intensity exercise has been associated with improved sleep quality15. 
• Caffeine and alcohol: Both of these can affect how restorative your sleep feels, especially during stressful periods16. 
• Sleep environment: Temperature, light, and sound can all impact how well you sleep, especially if they wake you up frequently throughout the night17.

It’s worth noting that sleep quality can vary night to night, with some nights better than others. 

How to improve sleep quality

When it comes to improving your sleep, think about a handful of small, consistent habits that you can use together. One of the most common tips is to start a consistent sleep routine13. Yes, that means waking up at the same time every day, even on the weekends. 

Other tips for improving sleep quality include creating time to wind down before bed, creating a comfortable sleep environment, and managing stress. 

Simple wind-down techniques can help too. Meditation and slow breathing before bed may help reduce pre-sleep arousal18. Muscle relaxation techniques like stretching have also been shown to improve sleep quality19.

Daily habits matter as well. Research has found links between broader health behaviours, like activity and routine, and better sleep quality overall20. 

Why quality sleep matters for overall wellbeing 

Quality sleep supports far more than feeling rested. It's also been linked to cardiovascular health, mental health, cognition, memory consolidation, and immune function13. 

Sleep plays a role in mood too. People with poorer sleep quality often find it hard to regulate negative emotions like stress21. Improving sleep quality isn't just about feeling less tired. It touches a wide range of systems in your body, from your mood to how clearly you think.

Supporting better sleep, one night at a time 

Better sleep quality often starts with the habits that surround your bedtime. Creating a consistent routine, making your bedroom comfortable, and winding down before bed can all help set the scene for more restful sleep. The key is to focus on habits that feel realistic and sustainable. Small changes to your sleep routine can add up over time, helping you create a healthier approach to sleep that fits into everyday life.

Want more sleep support? Explore articles like the different stages of sleep and a guide to sleep debt on the Swisse Wellness Hub. 

References: 

1. Kohyama, J. (2021). Which is more important for health: Sleep quantity or sleep quality? Children (Basel, Switzerland), 8(7), 542. https://doi.org/10.3390/children8070542 
2. Nelson, K. L., Davis, J. E., & Corbett, C. F. (2022). Sleep quality: An evolutionary concept analysis. Nursing Forum, 57(1), 144–151. https://doi.org/10.1111/nuf.12659 
3. Chaput, J.-P., Dutil, C., & Sampasa-Kanyinga, H. (2018). Sleeping hours: What is the ideal number and how does age impact this? Nature and Science of Sleep, 10, 421–430. https://doi.org/10.2147/NSS.S163071 
4. Ohayon, M. M. (2010). Nocturnal awakenings and difficulty resuming sleep: Their burden in the European general population. Journal of Psychosomatic Research, 69(6), 565–571. https://doi.org/10.1016/j.jpsychores.2010.03.010 
5. Stone, K. C., Taylor, D. J., McCrae, C. S., Kalsekar, A., & Lichstein, K. L. (2008). Nonrestorative sleep. Sleep Medicine Reviews, 12(4), 275–288. https://doi.org/10.1016/j.smrv.2007.12.002 
6. Pastier, N., Jansen, E., & Boolani, A. (2022). Sleep quality in relation to trait energy and fatigue: An exploratory study of healthy young adults. Sleep Science (Sao Paulo, Brazil), 15(Spec 2), 375–379. https://doi.org/10.5935/1984-0063.20210002 
7. Brownlow, J. A., Miller, K. E., & Gehrman, P. R. (2020). Insomnia and cognitive performance. Sleep Medicine Clinics, 15(1), 71–76. https://doi.org/10.1016/j.jsmc.2019.10.002 
8. Alhola, P., & Polo-Kantola, P. (2007). Sleep deprivation: Impact on cognitive performance. Neuropsychiatric Disease and Treatment, 3(5), 553–567. PMID: 19300585 
9. Khan, M. A., & Al-Jahdali, H. (2023). The consequences of sleep deprivation on cognitive performance. Neurosciences (Riyadh, Saudi Arabia), 28(2), 91–99. https://doi.org/10.17712/nsj.2023.2.20220108 
10. San, L., & Arranz, B. (2024). The night and day challenge of sleep disorders and insomnia: A narrative review. Actas Espanolas de Psiquiatria, 52(1), 45–56. 
11. Bin, Y. S. (2016). Is sleep quality more important than sleep duration for public health? Sleep, 39(9), 1629–1630. https://doi.org/10.5665/sleep.6078 
12. Zhang, J., Xiang, S., Li, X., Tang, Y., & Hu, Q. (2024). The impact of stress on sleep quality: A mediation analysis based on longitudinal data. Frontiers in Psychology, 15, Article 1431234. https://doi.org/10.3389/fpsyg.2024.1431234 
13. Baranwal, N., Yu, P. K., & Siegel, N. S. (2023). Sleep physiology, pathophysiology, and sleep hygiene. Progress in Cardiovascular Diseases, 77, 59–69. https://doi.org/10.1016/j.pcad.2023.02.005 
14. Castro-Santos, L., de Oliveira Lima, M., Pedrosa, A. K. P., Serenini, R., de Menezes, R. C. E., & Longo-Silva, G. (2023). Sleep and circadian hygiene practices association with sleep quality among Brazilian adults. Sleep Medicine: X, 6, Article 100088. https://doi.org/10.1016/j.sleepx.2023.100088 
15. Alnawwar, M. A., Alraddadi, M. I., Algethmi, R. A., Salem, G. A., Salem, M. A., & Alharbi, A. A. (2023). The effect of physical activity on sleep quality and sleep disorder: A systematic review. Cureus, 15(8), e43595. https://doi.org/10.7759/cureus.43595 
16. Zunhammer, M., Eichhammer, P., & Busch, V. (2014). Sleep quality during exam stress: The role of alcohol, caffeine and nicotine. PLoS ONE, 9(10), e109490. https://doi.org/10.1371/journal.pone.0109490 
17. Baniassadi, A., Manor, B., Yu, W., Travison, T., & Lipsitz, L. (2023). Nighttime ambient temperature and sleep in community-dwelling older adults. Science of the Total Environment, 899, Article 165623. https://doi.org/10.1016/j.scitotenv.2023.165623 
18. Kuula, L., Halonen, R., Kajanto, K., Lipsanen, J., Makkonen, T., Peltonen, M., & Pesonen, A.-K. (2020). The effects of presleep slow breathing and music listening on polysomnographic sleep measures — A pilot trial. Scientific Reports, 10, Article 7427. https://doi.org/10.1038/s41598-020-64218-7 
19. Donato, K. O., et al. (2026). Progressive muscle relaxation technique improves sleep quality and mental health: A systematic review and meta-analysis of randomized controlled trials. Journal of Psychosomatic Research, 203, Article 112563. https://doi.org/10.1016/j.jpsychores.2026.112563 
20. Traunmüller, C., & Schwerdtfeger, A. R. (2025). Exploring the relationship between health behavior and sleep quality: Preliminary insights from ECG-derived sleep analysis. Journal of Neural Transmission. https://doi.org/10.1007/s00702-025-03046-3 
21. Mauss, I. B., Troy, A. S., & LeBourgeois, M. K. (2013). Poorer sleep quality is associated with lower emotion-regulation ability in a laboratory paradigm. Cognition & Emotion, 27(3), 567–576. https://doi.org/10.1080/02699931.2012.727783