Poor sleep quality refers to sleep that is insufficient in duration or disrupted, leading to daytime tiredness and impaired functioning. Getting quality sleep is crucial for both physical and mental health.
Characteristics of poor sleep quality include:
- Difficulty falling asleep - Taking over 30 minutes to fall asleep
- Multiple awakenings at night
- Waking up too early and being unable to fall back asleep
- Feeling unrested upon waking, no matter how long you slept
Consequences of poor sleep are broad and can include:
- Daytime fatigue, sleepiness, lack of motivation
- Impaired concentration, memory, productivity
- Increased irritability and mood disturbances
- Heightened sensitivity to stress, anxiety, or depression
- Increased risk of injury or accidents
- Weakened immune system
There are many potential causes underlying poor sleep:
- Stress or anxiety
- Underlying health issues - chronic pain, respiratory disorders, etc.
- Medications
- Poor sleep habits - inconsistent bedtime, exposure to blue light from screens before bed, uncomfortable sleep environment, etc.
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If you consistently have poor quality sleep and feel unrested during the day, be proactive about identifying the root causes. Keeping a
sleep diary for 1-2 weeks can reveal useful patterns to discuss with your healthcare provider. Tracking details like:
- Exact times you go to bed and wake up
- Estimated time it takes to fall asleep
- Number and duration of any night awakenings
- Mood, stress levels, caffeine or alcohol intake
- Any other observations
Your provider may recommend changes like
optimizing sleep hygiene practices, cognitive behavioral therapy for insomnia (CBT-I), relaxation techniques, nutrition or hormonal interventions. Addressing poor sleep quality can transform health and daily performance. Don't accept sleep disruption as normal - seek solutions tailored to your situation.