Poor sleep quality is a common issue that can have serious health consequences. Getting adequate sleep is crucial for our physical and mental wellbeing. When we don't get enough quality sleep, it can lead to impaired brain function, weakened immunity, increased stress, and a greater risk of diseases like obesity, diabetes, and heart disease.
There are a few key signs that indicate poor sleep quality:
- Difficulty falling or staying asleep - Tossing and turning throughout the night or waking up frequently makes it hard to get restful sleep.
- Feeling unrested - Waking up feeling groggy or tired despite seemingly getting enough sleep hours.
- Daytime fatigue - Yawning, having low energy, and struggling to focus during the day.
- Changes in mood - Irritability, anxiety, and depression can be linked to insufficient sleep.
What causes poor sleep? There are various factors that can disrupt sleep:
- Stress - High levels of cortisol from chronic stress inhibit restful sleep.
- Poor sleep habits - Inconsistent bedtimes, using electronic devices before bed, uncomfortable sleep environment.
- Health conditions - Sleep apnea, asthma, acid reflux, arthritis, and others.
- Medications - Some prescriptions and over-the-counter drugs can interfere with sleep.
- Age - Older adults tend to get less deep sleep.
Improving sleep hygiene is the first step to getting better rest at night. Here are some tips:
- Stick to a regular sleep schedule - Go to bed and wake up at the same time daily.
- Limit naps - Daytime naps reduce nighttime sleep drive.
- Exercise - Being physically active during the day helps sleep, but not too close to bedtime.
- Reduce screen time - Don't use phones/tablets before bed, it disrupts circadian rhythms.
- Create a restful environment - Cool, dark and quiet room. Comfortable mattress and bedding.
- Manage stress - Try relaxing activities before bed like reading, meditating or taking a warm bath.
- Avoid stimulants - Don't consume caffeine, nicotine or alcohol close to bedtime.
If you've tried improving sleep hygiene but still struggle with poor sleep, speak to your doctor. They can check for underlying health issues and may recommend cognitive behavioral therapy for insomnia or prescribe sleep medication if needed. A
sleep study may also be advised to test for sleep disorders like
sleep apnea.
Getting healthy sleep is vital for living your best life. If you regularly wake feeling unrefreshed, it may be time to reevaluate your bedtime routine and make changes for more
restful sleep. Consult a sleep specialist like Hormone Wellness Clinic if poor sleep persists despite your best efforts. Sweet dreams!