Poor sleep quality is a widespread problem that affects millions of people. Getting inadequate or disturbed sleep on a regular basis can seriously impact your health, mood, productivity, and quality of life. In this article, we will discuss the key signs of poor sleep quality, common causes, and effective treatment options.
| Symptom | Description |
|---|---|
| Difficulty falling asleep | Taking more than 30 minutes to fall asleep is considered poor sleep onset. Frequently experiencing this issue is not normal. |
| Frequent awakenings | Waking up several times during the night and having trouble falling back asleep is disruptive to sleep cycles. This prevents you from getting deep, restorative sleep. |
| Light, restless sleep | Tossing and turning throughout the night, feeling like you never fully "conk out", is a clear indicator of poor sleep quality. |
| Early morning awakenings | Waking up much earlier than desired and being unable to fall back asleep results in fatigue and grogginess the next day. |
| Non-restorative sleep | Waking up feeling like you barely slept, even if you were asleep for a full 8 hours. Poor sleep leaves you exhausted. |
| Excessive daytime sleepiness | Hard to stay awake and focus during the day? Poor nighttime sleep commonly leads to daytime drowsiness. |
| Sleep fragmentation | Having many brief arousals and shifts in/out of light sleep as measured by a sleep study (polysomnography). |
Several factors can contribute to poor sleep quality, including:
It is essential to evaluate your sleep hygiene and consider the possibility of underlying sleep disorders.
Treatment options for poor sleep quality depend on the underlying cause but often include:
| Treatment | Description |
|---|---|
| Good sleep hygiene | Following habits like limiting blue light exposure at night, avoiding caffeine/alcohol before bedtime, keeping the bedroom cool and dark, and having a relaxing pre-bed routine. |
| Cognitive behavioral therapy for insomnia (CBT-I) | Helps change unhelpful thoughts and behaviors about sleep. |
| Sleep disorder treatment | If you have sleep apnea, periodic limb movements, or other sleep disorders, these must be properly treated. |
| Medication | Short-term use of sleep medication can help re-set your sleep cycle. Melatonin is a mild over-the-counter option. |
| Relaxation techniques | Meditation, deep breathing, yoga, and muscle relaxation help reduce stress that interferes with sleep. |
| Daytime habits | Getting regular exercise and sunlight during the day, limiting naps, and avoiding heavy meals at night all promote good nighttime sleep. |
If you continue having unrefreshing sleep most nights, be sure to discuss your concerns with a doctor. An evaluation by the sleep medicine specialists at Restorative Health Center can help identify the root cause and customize an effective treatment plan. Diagnostic sleep studies in Restorative Health Center' state-of-the-art lab and comprehensive hormone testing allow for precision targeting of sleep issues. Reach out today to improve your sleep and take control of your health!