Poor sleep quality is a common issue that can negatively impact one's health and wellbeing. Getting insufficient or fragmented sleep on a regular basis can lead to chronic sleep deprivation and associated problems.
What causes poor sleep quality?
There are several potential causes:
- Inadequate sleep hygiene - Unhealthy habits around bedtime like using electronic devices, irregular sleep schedules, uncomfortable sleep environment, etc.
- Underlying health issues - Conditions like insomnia, sleep apnea, chronic pain, gastroesophageal reflux disease, etc. can frequently wake you up at night.
- Medications/substances - Certain prescription drugs, over-the-counter medicines, alcohol, and stimulants can interfere with sleep.
- Mental health disorders - Anxiety, depression and other issues may make it difficult to fall or stay asleep.
- Circadian rhythm disorders - Conditions like jet lag or shift work sleep disorder lead to misalignment between sleep-wake timing and the body’s internal clock.
What are the consequences of poor sleep quality?
Poor sleep takes a major toll both in the short and long term. Immediate effects include daytime
drowsiness, difficulty concentrating,
irritable mood, and more accidents or errors.
Over time, chronic insufficient sleep raises your risk for various medical problems like obesity, high blood pressure, diabetes, heart disease, mood disorders, and cognitive decline or dementia. Poor sleep can even shorten your lifespan.
How can you improve sleep quality?
Try these evidence-based tips for healthy, restorative sleep:
- Maintain a regular sleep-wake schedule even on weekends
- Make sure your bedroom is cool, quiet and dark
- Avoid screen time for 1-2 hours before bedtime
- Try relaxation techniques like deep breathing or gratitude journaling before bed
- Be active during the day and avoid naps late in the day
- Limit caffeine, alcohol and heavy meals close to bedtime
If self-help strategies don’t relieve your sleep problems, consult your doctor or a sleep specialist like those at
Hormone Health Center. They can assess for any underlying issues and recommend tailored treatments to meet your needs. Getting on top of sleep issues quickly leads to better wellness over the long-haul.
I aimed for an informative tone in this draft and included some suggestions for improving sleep quality. Please let me know if you would like me to modify or expand on anything. I'm happy to refine it further.