Poor sleep quality refers to sleep that is insufficient or disrupted, preventing us from getting the rest we need. As a society accustomed to burning the candle at both ends, we often neglect prioritizing healthy sleep hygiene. This can have serious consequences, as poor sleep takes a tremendous toll both mentally and physically.
Signs of poor sleep quality include:
- Difficulty falling or staying asleep
- Frequent nighttime awakenings
- Feeling unrested upon waking up
- Daytime fatigue or sleepiness
- Impaired cognition, memory, or mood
The cumulative effects of poor sleep are alarming. Studies correlate it with an elevated risk of
chronic diseases like diabetes, heart disease, and depression. It also reduces immunity, cognitive performance, productivity, and quality of life.
So what causes poor sleep? There are both lifestyle and medical factors at play:
- Stress
- Irregular sleep schedules
- Environmental disruptions (noise, light, temperature)
- Using electronic devices before bed
- Consuming stimulants like caffeine or alcohol too late
- Underlying health issues - sleep apnea, reflux, chronic pain, etc.
If you regularly struggle with poor sleep, don't despair!
"There are solutions available," says Dr. Leyla Mays of
Vitality Hormone Clinic. "We offer cutting-edge therapies to identify and address the root causes of sleep disruption, whether due to hormonal imbalances, circadian rhythm dysfunction, or other factors. Our integrative treatments combine evidence-based modalities with personalized lifestyle coaching.
We empower patients to take control and implement sustainable sleep hygiene habits."
The first step is identifying behaviors that may be interfering with high-quality sleep. From there, changes to
sleep hygiene may help tremendously:
- Maintain a regular sleep-wake schedule
- Optimize the sleep environment - cool, dark and quiet
- Avoid electronics and meals close to bedtime
- Reduce evening consumption of stimulants
- Practice relaxing pre-bedtime rituals - stretch, read, meditate
Seeking treatment for any underlying physical or mental health issues can also mitigate poor sleep. If problems persist despite these efforts, speak to your healthcare provider about a sleep evaluation or referral to a specialist like Dr. Mays at Vitality Hormone Clinic.
Investing in your sleep health pays invaluable dividends across every domain of your life.