Poor sleep quality is a major issue that can negatively impact your health and wellbeing. Getting inadequate or poor quality sleep on a regular basis can lead to chronic health problems. Some key signs of poor sleep quality include:
- Difficulty falling asleep - Tossing and turning for over 30 minutes before you finally drift off is a red flag. This could indicate an underlying condition like insomnia or anxiety.
- Frequent awakenings - Waking up several times throughout the night and having trouble falling back asleep is disruptive to your sleep cycle. This fragmentation prevents you from getting restorative deep sleep.
- Difficulty staying asleep - Waking up often in the middle of the night and being unable to fall back asleep quickly is another indicator of poor sleep.
- Feeling unrested - If you still feel exhausted, irritable and sleepy the next day despite getting enough total hours of sleep, your sleep quality is likely poor.
- Daytime fatigue - Consistently feeling sluggish and sleepy during the day even after 7-9 hours of sleep points to poor sleep.
- Sleep disorders - Conditions like sleep apnea, restless leg syndrome and narcolepsy can severely impact sleep quality. The symptoms and treatments vary.
There are many factors that could be contributing to poor sleep - stress, noise, uncomfortable sleep environment, blue light exposure, inconsistent sleep schedule, health issues, medications, sleep disorders etc. Identifying and addressing the root causes is key.
Here are some tips to improve sleep quality:
- Follow a regular sleep-wake schedule - Going to bed and waking up at the same time daily regulates your body clock.
- Limit blue light exposure before bedtime - Avoid screens at least 30-60 minutes before bed.
- Create an optimal sleep environment - Keep your room cool, dark and quiet. Invest in a comfortable mattress.
- Relax before bedtime - Take a warm bath, listen to soothing music, do light yoga stretches.
- Reduce stress and anxiety - Practice meditation, mindfulness, deep breathing.
- Avoid stimulants in the evenings - Don't consume caffeine, nicotine or heavy meals too close to bedtime.
- Exercise regularly earlier in the day - This promotes good sleep.
If you continue having unrefreshing sleep despite good sleep hygiene, have excessive daytime sleepiness or suspect you may have an underlying sleep disorder, consult your doctor. They can refer you to a sleep specialist for evaluation. A sleep study may be recommended to identify and treat any issues.
At The Hormone Hub, we provide comprehensive hormone testing and replacement therapies catered to your unique needs. Hormonal imbalances often contribute to poor sleep. Our clinicians can help you optimize your hormone levels so you can finally get the restorative sleep your body needs to thrive! Book an appointment today to learn more. Sleep better, live better!