Are you someone who logs a full seven or eight hours but still wakes up exhausted? You’re not alone. A growing body of research shows that sleep efficiency—how much of your time in bed is actually spent sleeping—may matter more than the total number of hours.
Sleep efficiency looks at awakenings, sleep interruptions, and the ratio of “time asleep” to “time in bed.” Most adults fall between 80%–90% efficiency, but disruptions from devices, stress, and inconsistent routines can push that number down.
A recent study from the University of Colorado Boulder found that even a 5% drop in sleep efficiency can leave people feeling groggy, anxious, and less focused the next day.
What Helps?
- Set a firm lights-out time. Aligning with your internal clock stabilizes sleep cycles.
- Limit wake-ups. Keeping water, extra blankets, and chargers nearby reduces disruptions.
- Try a short wind-down. Even 10 minutes of stretching or reading can ease the transition into sleep.
