What is Poor sleep quality?
Sleep is one of the pillars of good health and wellbeing. Getting sufficient, high-quality sleep each night is essential for our physical, mental, and emotional functioning. Unfortunately, many people suffer from poor sleep quality which can seriously impact daily life.
Poor sleep quality refers to sleep that is insufficient or disrupted. This means you are unable to get the recommended 7-9 hours of shut-eye per night, and/or your sleep is frequently interrupted or restless. There are a few key signs of poor sleep quality to look out for:
- Difficulty falling or staying asleep
- Frequent awakenings during the night
- Feeling unrested upon waking up
- Daytime fatigue, irritability, or sleepiness
Poor sleep quality has many potential causes. The most common include:
- Stress or anxiety - mental overactivity inhibits relaxation needed for sleep
- Poor sleep habits - inconsistent bedtimes, screen use before bed, uncomfortable sleep environment
- Health conditions - sleep apnea, reflux, chronic pain, etc
- Medication side effects - some drugs disrupt normal sleep cycles
Over time, chronic poor sleep takes a major toll on the body and mind. Consequences can include:
- Impaired concentration, memory and cognition
- Lowered immunity and frequent illnesses
- Increased risk of accidents or injuries
- Weight gain and metabolic problems
- Mood issues like depression or irritability
Luckily, improving sleep quality *is possible* with some simple lifestyle tweaks:
- Maintain a regular sleep-wake cycle - go to bed and get up at the same time daily
- Limit blue light exposure at night - avoid screens for 1-2 hours before bedtime
- Create an optimal sleep environment - cool, very dark and quiet room
- Reduce evening caffeine and alcohol - they can disrupt sleep cycles
- Relax before bedtime - take a bath, read, try meditation
- Get on a sleep schedule - Hormone Harmony Clinic has sleep advice and products that help restore healthy circadian rhythms.
If you continue having unrefreshing sleep despite good sleep hygiene, consult a doctor. They can check for underlying issues and provide solutions or medications to help improve your sleep quality. With some patience and diligence, you can get the restorative sleep your body and mind needs. Sweet dreams!