There are many factors that help figure out of we’re getting a good night of rest. Going to bed on time and getting the recommended amount of sleep helps you both physically and mentally. A proper amount of sleep lowers blood pressure and boosts energy levels. But what exactly helps us sleep well? The answer is good quality sleep; here’s how to determine your quality of sleep.

Time in Bed: Great sleep quality means being asleep for 85 percent of the time you’re actually in bed. Hopping into bed doesn’t mean you’re getting the necessary rest that comes from sleep. Try not to bring electronics like cell phones or laptops to bed with you; cut out television time as well. All of this makes it harder for you to fall asleep and could stress you out (like watching something scary or action packed).

Quickly Falling Asleep: How quickly you fall asleep is a major factor in quality sleep. If you’re able to drift off right when you get into bed, you’ll have a better rest than someone who takes a long time to fall asleep. According to the National Sleep Foundation, “Experts say that the ability to fall asleep in 30 minutes or less is a good indication that your sleep quality is high.” Don’t worry if you can’t sleep right away, creating a relaxing sleep environment and pre-bed routine will help you!

Waking Up: It’s normal to get out of bed once each night to use the restroom or get something to drink, but, if you’re waking up more than once something could be off with your sleep cycle. Repeated periods of being awake for more than 20 minutes in one night is a sure sign of poor sleep. You can work to fix this by going to sleep and getting up at the same time each day.    

Stress: Stress, as well as other mental and physical health issues, can impact the quality of sleep as well. Those who suffer from chronic illness are limited in their depth of sleep because of pain waking them up throughout the night. People who experience mental health have a hard time falling asleep.

Quality of sleep can always be improved. You can do this by creating a good sleep environment, keeping the bedroom cool and dark, as well as having a pre-bedtime routine.