Poor sleep quality - Equilibrium Hormone Clinic

Poor sleep quality refers to sleep that is insufficient or disrupted in some way, preventing someone from getting the restful sleep they need. Some key indicators of poor sleep quality include: Difficulty falling asleep: Tossing and turning for more than 30 minutes before falling asleep is a sign of poor sleep quality. This could be caused by stress, room temperature, noise, light, or other disruptive factors. Frequent awakenings: Waking up several times throughout the night prevents someone from reaching and staying in the deep, restorative stages of sleep. Common reasons for night wakings include needing to use the bathroom, discomfort, noise, sleep disorders, and more. Not feeling rested: Even after what should be an "adequate" amount of sleep, if someone does not feel restored and refreshed, it suggests their sleep needs improvement. Lingering feelings of fatigue during the day can interfere with work, driving, concentration, memory, and mood. Daytime sleepiness: Strong urges to nap, dozing off unintentionally, needing excessive caffeine to stay awake or having lapses in attention span and reaction times during the day all indicate that nighttime sleep is not sufficient or effective. There are many potential root causes of poor sleep quality, including:

• Sleep disorders: Conditions like insomnia, sleep apnea, restless leg syndrome, and nightmares/vivid dreams can all degrade sleep quality. Appropriate diagnosis and treatment is key.
• Medications and substances: Certain prescription medications, over-the-counter drugs, alcohol, nicotine, and caffeine can interfere with the sleep cycle.
• Pain, discomfort, or illness: Conditions that cause pain, breathing issues, gastrointestinal distress, or frequent urination can regularly disrupt sleep.
• Stress and anxiety: Racing thoughts and worry activate the nervous system, making it difficult to fall and stay asleep. Relaxation techniques before bed may help.
• Environmental factors: Excess light, noise, uncomfortable room temperature, or an inadequate mattress can all interfere with quality slumber. Optimizing the sleep environment is recommended.

The effects of poor sleep quality are far-reaching, taking a toll both physically and mentally. Some consequences include impaired cognitive function, weakened immune system, mood changes, proneness to accidents, risk of chronic disease, and even early mortality. Improving sleep quality is central to overall health and well-being. Some helpful strategies include:

• Sticking to a consistent sleep-wake schedule
• Developing a relaxing pre-bedtime routine
• Making sure the bedroom is dark, quiet, and cool
• Limiting liquid intake before bed to prevent awakenings
• Avoiding stimulants, large meals, and electronics before bed
• Exercising regularly, but not too close to bedtime

If self-help steps don't resolve poor sleep, consulting a physician at Equilibrium Hormone Clinic to identify and treat any underlying issues is wise. Healthy, high-quality sleep is vital for physical health, brain function, emotional regulation, and quality of life. Making it a priority can pay huge dividends.