Skip to content
Manta Sleep Manta Sleep
Log in Cart

    Collections

    • Sleep Masks
    • Mask Accessories
    • Sleep Aids
    • Bundles
    • Compare All Masks
    Shop All Products >

    Popular products

    SOUND Mask

    PRO Mask

    SILK Mask

    Original Mask

    WEIGHTED Mask

    COOL Mask

    Get 10% off
Manta Sleep Manta Sleep
Log in Cart
Your Cart

Your cart is currently empty.

Continue Shopping
Join 510,304 people who have improved their sleep
order total: $0 USD
View Cart Checkout
Join 510,304 people who have improved their sleep

why shop manta sleep

Try risk free for 60 days

USA shipping (free)

International shipping

  • SHOP
      sleep masks mask accessories other sleep aids bundles
      Manta SLEEP mask SOUND Manta SLEEP mask PRO Manta SLEEP mask SILK Manta SLEEP mask Manta SLIM mask Manta WEIGHTED mask Manta COOL mask Manta STEAM mask Manta SLEEP mask GLOW Manta SLEEP mask KIDS
      ORIGINAL eye cups COOL eye cups STEAM eye cups SILK eye cups ORIGINAL head strap WEIGHTED head strap SLIM head strap SILK head strap AROMA sachet refills AROMA dots variety AROMA dots bergamot AROMA dots eucalyptus AROMA dots lavender
      travel pillow blue light glasses blackout sticker earplugs nose vents
      the bestseller bundle silk, steam & ice SOUND+ deep sleep bundle
      the most comfortable Bluetooth® sleep mask in existence
      RAZOR-THIN HEADPHONES
      MAXIMUM AIRFLOW
      20HR+ BATTERY LIFE
      SIDE-SLEEP COMFORT
      the world's most advanced sleep mask
      ENGINEERED FOR SIDE SLEEPERS
      ADVANCED MATERIAL SCIENCE
      ZERO EYE PRESSURE
      TRUE 100% BLACKOUT
      same as the original mask - but with anti-aging silk
      PREVENTS WRINKLES & FINE LINES
      LUSTROUS 22 MOMME SILK
      INFINITELY ADJUSTABLE FIT
      ZERO EYE PRESSURE
      the original Manta Mask - 100% blackout & zero pressure
      TRUE 100% BLACKOUT
      INFINITELY ADJUSTABLE
      COMFY & DURABLE
      ZERO EYE PRESSURE
      same as the original mask - but with a slim head strap
      SLIM, ABOVE-THE-EAR STRAP
      100% BLACKOUT
      DURABLE, ANTI-STRETCH ELASTICS
      ZERO EYE PRESSURE
      calming & gentle pressure on your face
      EVENLY-DISTRIBUTED WEIGHT
      100% BLACKOUT
      STREAMLINED DESIGN
      ZERO EYE PRESSURE
      cold therapy for migraines & allergies
      MINIMAL EYE PRESSURE
      NEAR-BLACKOUT DESIGN
      SOFT, GENTLE, MOLDABLE MATERIALS
      EVENLY-DISTRIBUTED COOLING
      steamy heat to soothe sinuses & dry eyes
      MINIMAL EYE PRESSURE
      NEAR-BLACKOUT DESIGN
      RELIEF IN JUST 3-5 MINUTES
      POWERED BY 100% NATURAL STEAM
      the comfiest, 100% blackout sleep mask that’s easy to find in the dark
      EASY TO FIND TO FIND IN THE DARK
      100% BLACKOUT
      INFINITELY ADJUSTABLE
      SOFT, DURABLE MATERIALS
      the world’s comfiest sleep mask for kids
      FOR KIDS AGED 6+
      100% BLACKOUT
      INFINITELY ADJUSTABLE
      SOFT, DURABLE MATERIALS
      made for any Manta Mask
      100% BLACKOUT
      ZERO EYE PRESSURE
      SOFT, TAPERED FOAM
      INFINITELY ADJUSTABLE FIT
      migraines & allergies & puffy eyes
      SOOTHES EYES AND SINUSES
      MINIMAL EYE PRESSURE
      SOFT, GENTLE, MOLDABLE MATERIALS
      NEAR-BLACKOUT DESIGN
      dry/irritated eyes & sinus pressure & eye strain
      ALLEVIATES STRESS AND DRY EYES
      MINIMAL EYE PRESSURE
      RELIEF IN JUST 3-5 MINUTES
      NEAR-BLACKOUT DESIGN
      fine lines/wrinkles & refreshing skin cells
      PREVENTS WRINKLES & FINE LINES
      LUSTROUS 22 MOMME SILK
      TRUE 100% BLACKOUT
      INFINITELY ADJUSTABLE FIT
      made for any Manta Mask
      ANTI-STRETCH ELASTICS
      COMFY & BREATHABLE
      SNAG-FREE MATERIALS
      INFINITELY ADJUSTABLE FIT
      anxiety & insomnia & tension headaches
      IMPROVES SLEEP AND MOOD
      EVENLY-DISTRIBUTED WEIGHT
      ZERO EYE PRESSURE
      INFINITELY ADJUSTABLE
      sensitive ears & side sleep & minimalists
      SLIM, ABOVE-THE-EAR STRAP
      SLEEK, BARELY-THERE FEEL
      DURABLE, ANTI-STRETCH ELASTICS
      INFINITELY ADJUSTABLE
      aging skin & coarse/breakable hair & sensitive skin
      PROTECTS SKIN AND HAIR
      LUSTROUS 22 MOMME SILK
      OPTIMAL COMFORT & DURABILITY
      INFINITELY ADJUSTABLE FIT
      made for Manta AROMA
      100% PURE, AAA-GRADE LAVENDER
      NATURAL SCENT — NO ADDED OILS
      INDIVIDUALLY SEALED TO PRESERVE FRESHNESS
      INCLUDES 4 AROMA SACHETS (LASTS ~12 MONTHS)
      the deep sleep upgrade for any Manta mask
      ATTACHES TO ANY MANTA MASK
      HELPS RELAX & UNWIND
      MADE WITH ESSENTIAL OILS
      3 RELAXING SCENTS
      the deep sleep upgrade for any Manta mask
      ATTACHES TO ANY MANTA MASK
      CALMS YOU & CLEARS YOUR AIRWAYS
      MADE WITH BERGAMOT ESSENTIAL OIL
      PROMOTES EVEN DEEPER SLEEP
      the deep sleep upgrade for any Manta mask
      ATTACHES TO ANY MANTA MASK
      CLEARS SINUSES & EASES BREATHING
      MADE WITH EUCALYPTUS ESSENTIAL OIL
      PROMOTES EVEN DEEPER SLEEP
      the deep sleep upgrade for any Manta mask
      ATTACHES TO ANY MANTA MASK
      HELPS RELAX AND UNWIND
      MADE WITH LAVENDER ESSENTIAL OIL
      PROMOTES EVEN DEEPER SLEEP
      4 RELAXING POSITIONS
      2-BREATH, FAST-INFLATE
      LUXURIOUS FEEL
      EASILY PORTABLE
      BLOCK HARMFUL BLUE LIGHT EMISSION FROM SCREENS
      COMFORTABLE, CUSTOMIZABLE FIT
      STYLISH DESIGN FOR ALL FACES
      ADJUSTABLE, SOFT NOSE PADS
      100% LIGHT BLOCKING
      REUSABLE APPLICATION
      NO INTERFERENCE
      100 PRE-CUT STICKERS
      ERGONOMIC DESIGN
      TOP-RATED NOISE BLOCKING
      SUPER SOFT FOAM
      MULTIPURPOSE EARPLUGS
      TWO CONVENIENT SIZES
      MEDICAL-GRADE MATERIALS
      REUSABLE
      TRAVEL-FRIENDLY
      1 MASK FOR SIDE-SLEEPING
      1 MASK TO SOOTHE EYES AND SINUSES
      1 MASK FOR GENTLE, THERAPEUTIC PRESSURE
      GUARANTEED BETTER SLUMBER
      SOOTHES EYE & SINUSES
      PREVENTS WRINKLES & FINE LINES
      LUSTROUS 22 MOMME SILK
      ALLEVIATES STRESS & DRY EYES
      100% BLACKOUT
      RAZOR-THIN HEADPHONES
      SOOTHES EYES AND SINUSES
      HELPS RELAX & UNWIND
    Shop All Products > Compare All Masks >
  • Reviews
  • About
  • FAQ
  • Contact
  • Blog
  • Get 10% Off
Search
  • Sleep masks
  • Bundles
  • Other sleep aids

Sleep Quantity vs. Sleep Quality: Which One Makes the Biggest Difference?

Sleep Quantity vs. Sleep Quality: Which One Makes the Biggest Difference?

Sleep can be a confusing thing.


Some days, you’re so tired you wish your bed would swallow you whole… despite sleeping for a full eight hours.


But on other days, you wake up ready to tackle the day after sleeping for just six hours. 


What’s the deal? It’s not clear, on the surface — but dig into the research, and you’ll find that two primary factors determine how well you sleep: sleep quantity and sleep quality. 


Read on to learn more about these metrics and determine which one is the most critical for you to work on, to improve your sleep.


What’s the Difference Between Sleep Quantity and Sleep Quality?

Sleep Quantity, Defined

Sleep quantity is defined as the number of hours of sleep required to fully restore your energy.


According to the National Sleep Foundation, seven to nine hours is the ideal sleep quantity for adults aged 18 – 64. 


That said, the number of hours you sleep may vary depending on your age, lifestyle choices, and overall health. 


To determine the right sleep quantity for you, assess yourself based on your answers to these questions:


Do you feel drowsy while working or driving?
  • Do you feel productive and happy after sleeping for seven hours? Or do you need to sleep up to nine hours to be ready to face the day?

  • Do you rely on caffeine to get through the day because you didn’t get enough sleep?

  • Do you feel drowsy while working or driving?

  • Do you have health issues or sleep disorders? 


If you’re not feeling ready to get up and go after seven hours of sleep, your sleep quantity may be to blame for your sleep challenges. Try sleeping longer, but less than nine hours. 


If you’re not ready to get out of bed after nine hours, you need to work on the quality of your sleep instead.

Sleep Quality, Defined

Sleep quality refers to how well you sleep. 


While more difficult to measure than sleep quantity, the quality of your sleep can be determined by assessing how closely you match the following statements:


  • You fall asleep in no more than 30 minutes

  • You spend at least 85% of your sleeping time in your bed

  • You wake up only once per night, if at all

  • If you wake up in the middle of the night, you’re asleep again in no more than 20 minutes 


If none of those statements apply to you, your poor sleep quality is likely the primary reason you have trouble sleeping.


Is Sleep Quantity or Sleep Quality More Important?

You may need more help in one area than the other, but the perfect formula for healthy sleep combines both sleep quantity and quality.


Without the proper quantity of sleep, you’ll fail to function. But at the same time, adequate sleep quantity combined with poor sleep quality will leave you exhausted and impact your alertness during the day. 


If you want to improve your sleep quantity and quality (and you should!), here are five tips to help you do it:


Tip #1 — Make Changes to Your Bedroom

Establish a sleep-inducing environment in your room by making it quiet, dark and cool around your bedtime. 


To counter ambient noise, use earplugs or a white noise app/appliance. Heavy curtains or an eye mask can block the light and help you fall asleep faster. As for your room’s temperature, keep it between 60 and 75°F. 


Another important thing to do is keep your electronic devices and work materials outside the bedroom. This will help you associate your bedroom with sleep, putting your mind at ease and ensuring you get ample sleep.


If you need detailed advice on how to get these done, read these articles:


  • How to Make Your Bedroom Darker

  • Are The Colors in Your Bedroom Helping You Sleep (or Keeping You Awake)?

  • Noise Pollution Is Killing Your Sleep - Here’s What You Can Do About It


Tip #2 — Only Sleep When You’re Really Tired

If you’re generally not asleep within 20 minutes of your head hitting your pillow, leave your bed and do something that relaxes you in another room. 


For instance, you can play music or read a book until you’re tired and sleepy. Make sure to keep the lights dim to avoid messing up your internal clock. For similar reasons, stay away from noisy areas and electronic devices.


Tip #3 — Take Naps Before 5 PM 

Many people prefer taking naps during the day. However, if you have trouble sleeping or staying asleep, your naps may be responsible. 


Evening naps can decrease your sleep appetite, making it difficult for you to fall asleep at a reasonable hour. 


If you must nap, make sure to do so before 5 PM. Also, keep it short to avoid affecting your sleep quantity and quality.


If you must nap, make sure to do so before 5 PM. Also, keep it short to avoid affecting your sleep quantity and quality.

Tip #4 — Add Exercise to Your Routine 

Exercising for even 10 minutes a day can positively impact the quantity and quality of your sleep. It can also reduce the risk of developing sleep disorders like sleep apnea. 


Just make sure to exercise at least three hours before you sleep. Because your body is stimulated during exercise, it generally takes a while to relax enough to sleep after intense movement.


Tip #5 — Start Documenting Your Sleep

Start and keep a sleep log. Every evening and morning, jot down your bedtime, wake time, duration of your sleep and the number of times you woke up.  


You can also include the activities you did throughout the day and the foods you ate to determine how they affect your sleep. 

You, or the medical professional you share this log with, may be able to determine which factors improve or compromise your sleep quality.


You might even want to consider a professional sleep study. It help identify sleep disorders like periodic limb movement, sleep apnea, narcolepsy, restless legs syndrome and insomnia, among others. You'll also get a proper medical diagnosis. Read this article to learn more: Considering a Sleep Study? Here’s What to Expect.


Focus on Both Quantity and Quality for Better Sleep

Sleep quantity and quality are inextricably linked. 


To sleep as well as possible, you need to optimize both the amount of time you sleep and the things that impact the quality of your sleep.


So, which one of our sleep optimization tips are you going to try tonight? Did we miss any of your go-to strategies?


Sources:

(1) Weinberg, Michael. “Sleep Quantity vs. Sleep Quality." Rise and Shine by reBloom, 11 Sep. 2016, www.theriseandshine.com/sleep-quantity-vs-sleep-quality/

(2) Phebus, Angelina. “Quality or Quantity? Why Don’t You Sleep On It." Lifehack, www.lifehack.org/643556/quality-or-quantity-why-dont-you-sleep-on-it. Accessed 5 Dec. 2019.

(3) “QUALITY OF SLEEP VS SLEEP DURATION: WHICH IS BETTER?” Premier Sleep, 21 Nov. 2018, www.premiersleepassociates.com/blog/quality-of-sleep-vs-sleep-duration-which-is-better 

(4) "How is Sleep Quantity Different than Sleep Quality?" Sleep.org, www.sleep.org/articles/sleep-quantity-different-sleep-quality/. Accessed 5 Dec. 2019.

(5) "41 Tips on How to Get Better Sleep." Develop Good Habits, 30 Sep. 2019, www.developgoodhabits.com/get-better-sleep/


What's more important when it comes to sleep: quantity or quality?

Find the answer here.

#sleep #sleepingtips #mantasleep

CLICK TO TWEET

Disclaimer:  The information contained in this website or provided through our blog, e-mails, or programs is for informational purposes only. It is not intended to be a substitute for medical advice, diagnosis or treatment that can be provided by your healthcare professionals.

Main Menu

  • Home
  • SHOP
  • About
  • Faq
  • Reviews
  • Contact

Products

  • Sleep Masks
  • Eye Cups & Head Straps
  • Other Sleep Aids
  • Bundles

Other Info

  • Shipping
  • Return & Warranty
  • Privacy Policy
  • Terms of Service
  • Affiliate Program

become a manta-holic & get 10% off your first order!

JOIN MANTA CLUB

© Manta Sleep . All Rights Reserved.

Close