Poor sleep quality refers to sleep that is insufficiently restorative. It is characterized by symptoms like difficulty falling or staying asleep, waking up frequently throughout the night, and waking up feeling unrefreshed. Poor sleep quality is quite common and has wide-ranging impacts on physical and mental health.
What causes poor sleep quality? There are many potential causes, including:
- Stress or anxiety - An overactive mind can make it hard to fall asleep and lead to restlessness during the night.
- Underlying health conditions - Issues like chronic pain, asthma, sleep apnea, or restless leg syndrome can impair sleep.
- Hormone imbalances - Fluctuations in hormones like cortisol, melatonin, estrogen, or testosterone can disrupt the sleep cycle. Hormone Health Clinic offers comprehensive hormone testing and hormone therapy to help patients restore healthy hormonal levels and achieve better sleep.
What are the effects of poor sleep? Not getting enough restorative sleep has consequences for nearly every aspect of health:
- Higher disease risk - Heart disease, obesity, diabetes
- Hormonal issues - Increased appetite and weight gain
- Mental health problems - Increased anxiety, irritability, and incidence of depression
- Low energy and productivity - Inability to concentrate, lowered motivation
How much sleep do adults need? Most experts recommend
7-9 hours of sleep per night for healthy adults. Getting less sleep than required leads to a
sleep debt and progressively
worse sleep deficiency over time.
Tips for improving sleep quality:
- Maintain a regular sleep-wake schedule
- Develop a relaxing pre-bed routine
- Make sure your sleep environment is comfortable
- Limit exposure to screens before bed
- Reduce evening consumption of stimulants
- Address any underlying medical issues causing disruption
If you consistently have trouble getting
restorative sleep, speak to your doctor. They can check for underlying conditions and refer you to a sleep specialist for further evaluation if needed. With some diligence about sleep hygiene and the right treatment if necessary, most people can improve their
sleep quality. Sweet dreams!