Poor sleep quality refers to sleep that is insufficient or disrupted in some way, preventing us from getting enough of the restorative benefits of sleep. Some key signs of poor sleep quality include:
- Frequent awakenings throughout the night and difficulty falling back asleep
- Feeling unrested even after getting enough total hours of sleep
- Daytime fatigue, sleepiness, or lack of energy
- Impaired cognition like cloudy thinking and trouble concentrating
Poor sleep has many potential causes, including:
- Sleep disorders - Insomnia, sleep apnea, restless leg syndrome, etc. can all lead to disrupted sleep.
- Poor sleep habits - Things like inconsistent bedtimes, using electronics before bed, uncomfortable sleep environment, etc.
- Health issues or medications
- Stress, anxiety, or depression
The effects of poor sleep go beyond just feeling tired. Chronic poor sleep puts us at risk for:
- Impaired immune system
- Weight gain
- Heart disease
- Diabetes
- Accidents or errors
- Worsening mental health issues
To improve sleep quality, we should:
- Follow good sleep hygiene habits
- Establish a relaxing pre-bedtime routine
- See a doctor to address potential underlying issues
- Consider cognitive behavioral therapy for insomnia (CBT-I)
The key is identifying the factors in your life that are harming sleep quality and taking steps to improve them. Poor sleep often worsens over time if left unaddressed. But with some lifestyle changes and being proactive, most people can improve their sleep quality.