A good night’s sleep combines duration and quality. Getting 7–9 hours of sleep is essential, but it doesn’t guarantee adequate recovery. You can spend enough time in bed and still not wake up refreshed. Sleep quality combines how quickly you can fall asleep, how continuously you stay asleep, and how alert and energized you wake up and feel throughout the following day.
The HPRC Optimal Sleep vs. Poor Sleep Infographic compares optimal, fair, and poor sleep side-by-side to help you learn what a good night’s sleep looks like and see if you are getting it.
For a more detailed assessment of where you stand, use the HPRC Sleep Quality Self-check. If you want to optimize sleep duration and quality, use the HPRC Sleep Habits Self-Check to identify specific habits that can help you meet that goal.
Published on: March 6, 2026
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