• Deanne Pandey

Watch out for these signs if your mornings are difficult!

We have all woken up all groggy in the morning at some point in time. Some, more often than others. Do you often feel tired and groggy in the morning, even on nights when you’ve gotten enough sleep? It’s a frustrating experience, but there may be a simple explanation: you have poor sleep quality. Poor sleep quality can impair your focus, worsen your mood, and is even linked to an increased risk of Alzheimer’s disease. Most people have trouble sleeping from time to time, but it can cause serious health problems when it happens almost every night. Figuring out that you’re not getting enough sleep is easy. Figuring out why that sleep isn’t restful is trickier, but certainly achievable. Read on to learn the signs of lack of sleep, what could be causing your poor sleep quality, and how to improve it. We need to understand Sleep quality is different from sleep quantity. Sleep quantity measures how much sleep you get each night, while sleep quality measures how well you sleep. Measuring sleep quantity is simple, as it’s quick to determine if you’re getting the recommended amount of sleep per night.

Measuring sleep quality is a little more of an art than a science. Daytime sleepiness, which can be caused by a sleep disorder or nighttime behaviors that reduce your sleep duration. General fatigue, which may occur for months or years but does not include daytime sleepiness. Increased appetite, which may be caused by hormone imbalances that can lead you to feel hungrier than usual and then less satisfied when you do eat. Inability to fall asleep, which in many cases is caused by digital devices. Melatonin is a hormone crucial to the sleep-wake cycle, and the blue light from smartphones and tablets reduces melatonin production.

Any number of things could be contributing to your poor sleep quality. Some potential causes include poor sleep hygiene, stress, sleep apnea, or another chronic health condition or sleep disorder.

Here are some red flags you need to watch out for-

Poor Sleep Habits

Poor sleep habits, like having an irregular sleep schedule or consuming too much caffeine or alcohol, can interfere with your sleep quality. In a study of nursing students, smoking and daily coffee consumption were two of the largest factors associated with poor sleep quality. Alcohol also disturbs your sleep, even though it’s considered a sedative.

Stress and Anxiety

Poor mental health, whether from increased stress or a depression or anxiety disorder, also contributes to poor sleep quality. Problematically, sleep deprivation and the resulting insomnia worsen these conditions, creating a vicious cycle.

Chronic Health Conditions

Certain chronic health conditions are associated with poor sleep patterns and less sleep overall. These include chronic lung diseases, asthma, acid reflux, renal disease, cancer, fibromyalgia, and chronic pain. Unfortunately, as with stress and anxiety, poor sleep quality can exacerbate the symptoms and discomfort felt with these conditions.

Sleep Apnea

A person with sleep apnea experiences temporary lapses in breathing during their sleep, resulting in gasping, choking, and snoring sounds. Even if they don’t consciously wake up, their brain has to kick start breathing again, disrupting sleep quality. Sleepiness and lack of energy are two of the most common complaints of individuals with sleep apnea.

If you experience these signs, it is advisable to look into your sleep quality.

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