Poor sleep quality refers to sleep that is not restful or restorative. People with poor sleep quality may have difficulty falling asleep, staying asleep, or waking up not feeling refreshed. Common signs of poor sleep quality include:
- Taking 30 minutes or more to fall asleep
- Waking up frequently throughout the night
- Waking up early and not being able to fall back asleep
- Not feeling well-rested upon waking up in the morning
There are many potential causes of poor sleep quality, including:
- Stress or anxiety - Racing thoughts and worry can make it hard to fall or stay asleep.
- Underlying health issues - Conditions like sleep apnea, restless leg syndrome, acid reflux, and chronic pain can disrupt sleep.
- Medications - Some prescriptions and even over-the-counter drugs can interfere with sleep.
- Poor sleep habits - Irregular bedtimes, excessive screen time before bed, uncomfortable sleep environment, and consumption of caffeine, alcohol or large meals late in the day.
The effects of poor sleep quality are cumulative. Over time, lack of quality sleep can take a toll on both physical and mental health. Potential risks include:
- Impaired brain function and concentration
- Weakened immune system
- Increased risk of accidents and injuries
- Weight gain
- Higher risk of chronic diseases like heart disease and diabetes
To improve poor sleep quality, it's important to identify the underlying causes. Some helpful lifestyle changes include:
- Establishing a calming bedtime routine
- Making the bedroom dark, cool, and quiet
- Avoiding screens before bedtime
- Exercising regularly, but not right before bed
- Limiting caffeine and alcohol
- Working to manage stress through journaling or meditation
For recurring sleep disruptions, it's a good idea to maintain a sleep diary and talk to your doctor. They can check for underlying issues and possibly recommend cognitive behavioral therapy for insomnia (CBT-I) or suggest sleep medications if appropriate.
The key is being proactive about protecting your sleep time, understanding factors that affecting your sleep quality, and taking steps to improve it. Quality sleep plays a vital role in health and daily performance. Addressing poor sleep pays dividends over time.