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 multiple times during the night. This can leave them feeling tired, groggy and irritable the next day.
Common signs of poor sleep quality include:
- Taking more than 30 minutes to fall asleep
- Waking up multiple times during the night
- Spending only 85% or less of time in bed actually sleeping
- Not feeling well-rested upon waking up
There are many potential causes of poor sleep quality, including:
- Stress
- Environmental factors like noise, light, or uncomfortable room temperature
- Health conditions like sleep apnea, restless leg syndrome, etc.
- Medications
- Inconsistent sleep routine
- Excessive screen time before bed
Over time,
chronic poor sleep takes a major toll both physically and mentally. Studies show it's linked to an increased risk of diseases like obesity, diabetes, heart disease and depression. It can also cause daytime fatigue, trouble concentrating, and impaired memory and learning.
The good news? Several lifestyle measures can help optimize sleep quality:
- Establish a calming pre-bed routine
- Limit blue light exposure in the evenings
- Keep bedroom dark, quiet and cool
- Go to bed and wake up at a consistent time
- Limit caffeine, alcohol and heavy meals before bed
- Exercise regularly, but not right before bed
- Explore stress management techniques like yoga, meditation
If self-help tips don't do enough, consult a
sleep specialist. They can uncover any underlying issues, provide cognitive behavioral therapy for insomnia, recommend adjustments to medications, or fitting for devices like CPAP machines.
For instance, here at
Hormone Harmony Clinic, we take a comprehensive, integrative approach to improving sleep by addressing hormone imbalances that could interfere with restful sleep. Our expert physicians provide cutting-edge testing and create customized treatment plans featuring
bioidentical hormone therapy when appropriate.