Poor sleep quality is a common issue that can have major effects on our health and wellbeing. Getting insufficient or interrupted sleep on a regular basis can lead to chronic fatigue, impaired concentration and memory, low mood, and increased disease risk. There are various potential causes of poor sleep, ranging from lifestyle factors like screen use before bedtime to underlying health conditions.
To start diagnosing poor sleep, it's helpful to identify the main symptoms. These may include:
- Difficulty falling or staying asleep
- Frequent nighttime awakenings
- Feeling unrefreshed after a night's sleep
- Daytime sleepiness, fatigue or irritability
- Difficulty concentrating or remembering things
If you regularly experience any of these issues, you likely have poor sleep quality.
But what actually causes poor sleep? There are a number of possible reasons:
- Irregular sleep routines - Going to bed and waking up at different times confuses the body's internal clock and disrupts sleep cycles. Having a consistent bedtime and wake-up time is key.
- Screen use before bed - The blue light emitted from phones, tablets and TVs delays the release of melatonin, a hormone that makes us sleepy. Avoid screens for 1-2 hours before bed.
- Caffeine, alcohol or big meals before bed - These can all interfere with falling and staying asleep, so limit them in the evening.
- Underlying health issues - Conditions like sleep apnea, arthritis, heartburn, anxiety, depression and chronic pain can all disrupt sleep. See a doctor if lifestyle changes don't help.
- Medications - Some prescription medicines, like steroids, can affect sleep quality. Check side effects with your doctor.
- Sleep environment issues - An uncomfortable mattress, excessive noise or light, and a bedroom that's too hot or cold can all cause restless nights. Optimize your sleep setting.
Now that you know why you may have poor sleep quality, here are some tips to
improve your sleep hygiene:
- Stick to consistent bed and wake times, even on weekends
- Limit screen use and don't watch TV in bed
- Avoid large meals, caffeine and alcohol close to bedtime
- Make sure your bedroom is cool, dark and quiet
- Invest in a comfortable mattress and bedding
- Consider blackout curtains if morning light wakes you
- Relax before bed with a bath, light music or reading
- See your doctor if lifestyle changes don't help - you may need treatment for an underlying condition
With some simple lifestyle tweaks and a little trial-and-error, most cases of poor sleep can be greatly improved. But if problems persist, be sure to see your doctor or a
sleep specialist to identify any underlying issues. For customized treatment plans to improve your sleep, visit
Vital Hormone Clinic - our integrative approach combines the latest sleep science with holistic therapies like nutritional counseling, stress management and hormone balancing. Sleep better tonight with help from the experts at Vital Hormone Clinic!