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Getting a full eight hours of sleep and still feeling drowsy? Sleep experts say it’s not just about how much shuteye you get.

Dr. Wendy Troxel, a licensed clinical psychologist and senior behavioral scientist at RAND based in Utah, emphasized the “really important distinction” between quantity and quality of sleep.

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“Many people will say, ‘Man, I’m sleeping enough, I got seven to eight hours of sleep, but I still wake up feeling groggy and not refreshed,’” she told Fox News Digital during an in-studio interview. “About one in three adults has non-restorative sleep quality.”

“There are many factors that can contribute to poor sleep quality, regardless of how many hours you slept,” Troxel noted.

These include drinking alcohol — a “major contributor” to poor quality or disrupted sleep — and consuming caffeine late in the day.

Being stressed or feeling worried about something can also contribute to fragmented sleep, as can phone use at bedtime.

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Troxel addressed the belief that women need more sleep than men, noting that research does support it — though only slightly, by about 10 to 15 extra minutes per night.

“What we absolutely know is that women’s sleep quality often suffers more than men’s,” she said. “They may be getting more non-restorative sleep quality, therefore needing slightly more sleep.”

Women are also twice as likely to have insomnia compared to men, and their risk for sleep disturbances “skyrockets” during the menopausal transition.

For those who claim they sleep better with fewer hours of sleep — and feel sleepier when they get the recommended seven to nine hours — Troxel said this is not an indicator that they actually require less shuteye. “It’s simply that their body is not used to it,” she said. 

Laboratory studies have shown that sleep deprivation causes impairments in judgment, according to the expert. “That means someone who thinks they’re fine with only four hours of sleep per night likely isn’t aware of the impact sleep deprivation has on their cognition and performance.”

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For those getting less than the recommended amount, Troxel recommends taking small steps toward sleeping longer. That might mean adding about 15 minutes each night to see how it impacts the body, eventually getting into a healthier circadian rhythm.

“You will likely see benefits when you increase your sleep in small increments,” she said.

Tips for better quality sleep

Quality sleep hinges on following a healthy lifestyle and a consistent sleep-wake schedule, according to experts.

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Eating a nutritious diet free of foods that cause upset stomach or indigestion, especially in the late evening hours, can help improve sleep quality, Troxel shared.

“You don’t want to be starving at bedtime, but you also don’t want to be trying to fall asleep on a full stomach while your body’s still actively digesting,” she said.

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Exercise helps to promote quality sleep, just as sleep also improves exercise quality. However, it’s best to avoid vigorous physical activity too close to bedtime, Troxel advised.

“Exercise is very stimulating, particularly if it’s in a social environment, and that can disrupt sleep,” she said. “Exercising earlier in the day is better.”

That doesn’t have to mean working out first thing in the morning, Troxel noted, as not everyone’s circadian rhythm supports early wake-ups for exercise.

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“Those who are natural morning people are more likely to benefit from exercising earlier,” she said. “If you’re a night owl, don’t expect to love doing a workout first thing in the morning. That might not be consistent with your circadian rhythm.”

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Troxel added that people should not be “sleep-shamed” for adhering to their own internal clocks.

“These cultural trends have these subtle, or not-so-subtle, ways of undermining people’s sleep-wake biology, which is largely out of our control,” she said.

Hundreds of hospitals across the country are being recognized for keeping patients safe, and a handful of states stand out for having the highest number of top performers.

Healthgrades, a platform for finding doctors, health care providers and hospitals, released its 2026 Patient Safety Excellence Awards this month, naming 438 hospitals in 40 states that rank among the top 10% nationwide for patient safety.

The analysis highlights centers that excel at preventing serious, avoidable complications during hospital stays based on 13 patient safety indicators.

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Among all states, five had the highest number of hospitals earning the distinction: Texas, Florida, California, Ohio and Pennsylvania.

These states led the nation in total award recipients, with counts ranging from 21 to as many as 62 hospitals, according to Healthgrades data cited by MedPage Today. The concentration of high-performing hospitals in these states may be partly driven by size, the outlet noted.

“The prevalence of recipients in a particular state could be related to something as simple as that state having a large number of hospitals,” a Healthgrades spokesperson told MedPage Today.

Nonetheless, the findings point to strong safety performance across several of the nation’s most populated regions, particularly major metro areas such as Los Angeles, Dallas-Fort Worth and New York City.

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Patients treated at these hospitals saw significantly lower risks for some of the most common and serious safety events that account for the majority of in-hospital complications, according to a news release.

Compared to other hospitals, patients at award-winning facilities were 52.4% less likely to experience an in-hospital fall resulting in fracture; 57.5% less likely to suffer a collapsed lung related to procedures; 67.8% less likely to develop catheter-related bloodstream infections; and 71.9% less likely to develop pressure sores.

Those four indicators alone make up about 78% of all patient safety events, according to Healthgrades, and if all hospitals performed at the same level as this year’s recipients, more than 100,000 patient safety events could have been avoided between 2022 and 2024.

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“The data behind this year’s Patient Safety Excellence Award highlights how measurable improvements in safety can prevent thousands of complications,” Dr. Alana Biggers, a medical advisor at Healthgrades, said in a statement.

“Hospitals that prioritize evidence-based safety practices not only achieve better clinical outcomes but also cultivate a culture where patients come first,” Biggers added. “These insights give individuals and families the information they need to make confident and better informed healthcare decisions.”

The award is based on an analysis of Medicare inpatient data, evaluating outcomes such as complications, mortality and preventable safety events. To qualify, hospitals must meet strict clinical thresholds and report zero cases of certain serious errors, such as leaving a foreign object behind during a procedure.

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Overall, 250 hospitals ranked in the top 5% nationwide for safety, including facilities affiliated with major systems such as Mayo Clinic, Cleveland Clinic and HCA Healthcare.

Ten states had no hospitals on the list: Alabama, Alaska, Delaware, Iowa, Maine, North Dakota, Vermont, Washington, West Virginia, Wyoming and the District of Columbia.

Experts say factors including rural hospital shortages and “care deserts” may contribute to those gaps because patients in underserved areas often face longer travel times and arrive with more advanced conditions.

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Nearly one-third of this year’s recognized hospitals were new to the list, according to Healthgrades, reflecting continued shifts in hospital performance and safety practices across the country. 

The full list of hospitals that received the Patient Safety Excellence Award can be found here.

Fox News Digital has reached out to Healthgrades for additional comment.