Poor sleep quality refers to sleep that is insufficiently restorative. This can have substantial negative impacts on physical and mental health. Symptoms of poor sleep include:
- Difficulty falling asleep and staying asleep
- Frequent nighttime awakenings and tossing/turning
- Waking up feeling exhausted rather than refreshed
- Daytime fatigue, sleepiness, and reduced alertness
- Cognitive issues like reduced concentration, memory lapses
- Irritability, low mood, anxiety and depressive symptoms
What causes poor sleep quality?
Common culprits include:
- Stress - This boosts cortisol which disturbs sleep-wake cycles
- Underlying physical or mental health issues
- Poor sleep habits - irregular routines, excessive blue light exposure before bedtime, uncomfortable sleep environment
- Hormonal imbalances - Improperly balanced levels of melatonin, serotonin, cortisol and estrogen/testosterone often underlie sleep disruption
How can you improve poor sleep quality?
- Establish a regular sleep routine - fixed bedtime/waking time 7 days a week
- Limit blue light exposure in evenings, avoid late-night screen time
- Make sure your bedroom is cool, quiet and dark
- Reduce evening consumption of stimulants like caffeine and nicotine
- Relaxation practices - warm bath, light yoga, meditation before bed
- Cognitive behavioral therapy for insomnia (CBT-I) helps change unhelpful thoughts/behaviors around sleep
When should you see a doctor?
Consult your physician promptly about poor sleep if you:
- Have excessive daytime sleepiness affecting work/relationships
- Regularly need >30 mins to fall asleep or wake frequently
- Have other concerning symptoms - persistent low mood, fatigue, lack of concentration