Sleep Quality vs. Quantity: What Matters More?

Ever wake up feeling sluggish after 8 or 9 hours of sleep?

This is a frustrating puzzle that many people face.

How can you feel so drained after a full night’s sleep?

The reason why is simple…

Sleep quality is more important than quantity.

How deeply you sleep matters more than how many hours you spend sleeping.

And when you finally fix this problem…

You’ll unlock the ability to wake up refreshed even with less than 8 hours of sleep.

You’re probably wondering…

How exactly can I improve my sleep quality?

So here are the 5 biggest-impact things you can do to increase your sleep quality today.

The Three Sleep Stages

Before we dive into these five things it’s important to understand the different stages your body cycles through while you’re asleep.

1. Light Sleep: This is the initial stage, where you drift in and out of sleep. It’s important for transitioning into deeper stages and is essential for memory retention.

2. Deep Sleep: This is the restorative phase, crucial for physical recovery, muscle growth, and immune function. During deep sleep, your body repairs tissues and builds bone and muscle.

3. REM Sleep: This stage is where dreaming occurs and is vital for emotional regulation and memory consolidation. It helps with creativity and problem-solving, making it a critical component of mental health.

This is important to know because if you pay close attention, you can guess which stages of sleep your body isn’t getting enough of.

For example, if you’re not dreaming (which happens when people smoke marijuana or take certain medications), that might mean that you’re not getting enough REM sleep.

Or if your body wakes up sore and fatigued, that might mean that you’re not getting enough deep sleep.

So if you want to make sure you’re getting enough light, deep, and REM sleep…

Here are the five most important things to focus on.

5 Simple Hacks to Transform Your Sleep

Starting with #5 (lowest impact) and ending with #1 (highest impact)…

5. Dim the lights one hour before bed

Make your environment dark at least one hour before your bedtime.

This triggers melatonin production, the hormone that naturally prepares your body for sleep.

Bright light—especially blue light from screens—stops melatonin production, making it harder to drift off.

Not only should you avoid screens, but you should make your living area dim.

Turn off all the lights except for one or two.

You will feel noticeably more tired when it’s time to sleep, and might fall asleep right when your head hits the pillow.

4. The perfect supplement stack for a good night’s sleep

If stress keeps you up at night, you can combat that with these two suppelments:

• Magnesium (preferably bysglycinate)

• L-Theanine

Magensium reduces stress and promotes muscle relaxation.

L-Theanine boosts GABA and reduces the chatter in your brain, making it easier to “shut off” your thoughts and relax.

Taking these two supplements together will make it easier to fall asleep, and could increase the quality of your dreams, too.

3. Respect your circadian rhythm 

Your circadian rhythm (your body’s natural sleep-wake cycle) thrives on routine. 

Consistently going to bed and waking up at the same time, even on weekends, keeps your internal clock in sync. 

This leads to better quality sleep and easier mornings.

 If you’re a night owl, gradually shift your bedtime by 15-30 minutes every few nights until you’re aligning with your body’s natural rhythm. 

Consistency is the secret to waking up refreshed.

2. Make it cold and dark

Your bedroom should be a sanctuary for rest. 

Studies show that a cool room—ideally between 60-67°F—promotes deeper sleep, helping your body hit those essential restorative stages.

Keep the room pitch dark with blackout curtains to block out any disruptive light, and use a fan or white noise machine to eliminate outside noise. 

When you set the stage for sleep with these simple changes, your body will naturally relax and fall into deep, healing slumber.

1. Know how your body sleeps

Ultimately, the ingredients for a good night’s sleep come down to a simple equation.

The things I mentioned above are all crucial parts of it…

But everybody’s unique.

One person’s “perfect sleep equation” looks different than another’s.

The thing that determines the factors in this equation are your genetics.

Your genes dictate the specific things your body needs to get the right sleep.

For example…

If your CLOCK gene is suboptimal, that means your circadian rhythm gets disrupted easily. To get perfect sleep, you’d need to incorporate red light in the early and late hours of the day.

If your BDNF gene is suboptimal, that means your thoughts probably run wild before you go to bed. To combat this, you’d need whole fruit coffee extract, L-Theanine, and regular use of the sauna.

By understanding which sleep genes you have, you can pinpoint which sleep hacks will have the biggest impact for you.

This concept is commonly referred to as “Genetic Blueprinting.”

This is when you test your DNA to identify the blueprint your body needs to reach truly optimal health.

I’ve dedicated the decades to researching this concept, and applying it has changed my life and the lives of thousands of others.

If you want to learn more about Genetic Blueprinting, not only to get better sleep, but to fully optimize all aspects of your health…

I am hosting a free masterclass this Thursday on this subject.

You’re going to walk away from it with everything you need to know about the topic.

Click here to sign up for my masterclass on Thursday at 7pm EST.

Until next time,

Kashif Khan

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Information on this site is provided for informational purposes only. It is not meant to substitute for medical advice from your physician or other medical professional. You should not use the information contained herein for diagnosing or treating a health problem or disease or prescribing any medication. If you have or suspect that you have a medical problem, promptly contact your regular healthcare provider.