Even on nights when you’ve gotten enough sleep, do you frequently wake up feeling weary and bleary? Although it’s a frustrating experience, there might be a straightforward explanation and that is that you have poor quality sleep. The quality of your sleep can affect your mood, focus, and even increase your risk of Alzheimer’s disease. It is simple to determine that you are not getting enough sleep. It’s harder to figure out why that sleep isn’t restful, but it is definitely doable. Continue reading to learn the symptoms of sleep deprivation, what might be affecting your sleep quality, and how to improve it. Signs that you need to improve your sleep quality if you think you’re sleeping poorly, check to see if you have any of the following symptoms:
Factors Affecting Sleep Quality –
After you get into bed, it takes you more than 30 minutes to fall asleep. You consistently awaken at least a couple of times each evening. When you wake up in the middle of the night, you have been asleep for more than 20 minutes. You are asleep for less than 85% of your time. Throughout the day, you feel worn out and have trouble concentrating. To stay alert, you may be drinking more caffeine. Your skin is breaking out, and your eyes are puffy, red, or beginning to develop bags or dark circles. You gain weight and feel hungry more frequently, particularly for junk food. You are experiencing higher levels of stress, emotional exhaustion, and ire than usual. You have been told you have insomnia.
Restorative Sleep –
Quantity of sleep is not the same as quality. Quantity of sleep is measured by how much you get each night, while quality of sleep is measured by how well you sleep, it can also be known as restorative sleep. It is simple to measure the amount of sleep you get because it is easy to tell if you are getting the recommended amount of sleep each night, which is usually 7-9 hours for adults. Quality of sleep measurement is more of an art than a science. In general, the following characteristics define good sleep quality: Let’s have a look at it.
Good Sleep Quality –
Within 30 minutes or less of getting into bed, you fall asleep. You usually sleep through the night without waking up more than once. You can get the amount of sleep your age group recommends. If you do wake up, you fall back asleep within 20 minutes. When you wake up in the morning, you feel refreshed, reenergized, and rested, this is called restorative sleep. Quite a few things could be adding to your unfortunate rest quality. Poor sleep hygiene, stress, sleep apnoea, or another chronic health condition or sleep disorder are some potential causes. Poor sleeping habits, such as sleeping on a different day or night or drinking too much alcohol or caffeine, can affect how well you sleep.
What Causes Poor Quality Sleep –
According to a study of nursing students, smoking and drinking coffee every day were two of the most significant contributors to poor quality of sleep. Despite its status as a sedative, alcohol also disturbs sleep. Stress and anxiety poor mental health—whether as a result of increased stress or a mental health condition like depression or anxiety—also contributes to poor quality of sleep. Problematically, insomnia and sleep deprivation exacerbate these conditions, creating a vicious cycle. Poor sleep patterns and a general lack of sleep are linked to some chronic health conditions. Asthma, acid reflux, renal disease, cancer, fibromyalgia, and chronic pain are among these. Sadly, as with stress and anxiety, poor sleep quality can exacerbate these conditions’ symptoms and discomfort.
