What Are the Causes of Poor Sleep Quality and How to Sleep Better at Night?
Key Takeaways
- Poor sleep quality can be caused by stress, irregular sleep habits, discomfort, snoring, or underlying health conditions.
- Keeping consistent sleep and wake times can help support your body's natural sleep-wake cycle.
- Limiting late caffeine, screen time, heavy meals, and long naps may help you sleep better at night.
- A dark, quiet, comfortable bedroom and a relaxing bedtime routine can make it easier to rest.
- Persistent poor sleep, loud snoring, gasping, or breathing pauses should be discussed with a healthcare professional.
Sleeping seven or eight hours doesn't always mean you slept well. You may get enough hours of sleep but still wake up tired, feel sleepy during the day, or struggle to concentrate. Sleep quality refers to how restful and restorative your sleep feels, not just how many hours you spend asleep.
So, what causes poor sleep quality? Stress, poor sleep habits, an uncomfortable bedroom, snoring, nasal congestion, and certain health conditions can all play a part. Below, we look at the common causes and practical tips on how to sleep better at night.
What Causes Poor Sleep Quality?
Poor sleep quality can have several causes, from everyday habits and stress to sleep disorders and other health conditions. It can leave you feeling tired or sleepy the next day, even when you have spent enough time in bed.
1. Stress and an Overactive Mind
Work, money, relationships, family matters, and everyday worries can make it difficult to switch off at bedtime. Stress may delay sleep or cause you to wake during the night.
Reading, deep breathing, meditation, or a warm shower may help you relax before bed. Some people also consider sleep-support products as part of their nighttime routine.
Sleep supplements are not suitable for everyone. Check with your pharmacist or doctor before using them, especially if you take other medicines, have a medical condition, or are pregnant or breastfeeding.
2. Poor Sleep Habits and Irregular Sleep Times
Everyday habits can affect how well you sleep. Common examples include:
- Going to bed at different times each night
- Using phones or laptops in bed
- Drinking caffeine late in the day
- Taking long or late naps
- Eating large meals before bedtime
- Using nicotine close to bedtime
- Drinking alcohol close to bedtime, as it may disturb sleep later in the night
Shift work, frequent travel, and jet lag can also disturb your sleep-wake cycle. During Ramadan or other times when your usual meal and sleep times change, try to keep your sleep schedule as regular as your routine allows.
3. An Uncomfortable Bedroom or Sleeping Position
Choosing a pillow that provides comfortable head and neck support may help you find a more comfortable sleeping position. The Sissel Plus Neck Pillow With Cover is an option for those looking for additional support.
4. Nasal Congestion and Snoring
Nasal congestion can make breathing uncomfortable at night, while snoring may disturb sleep and contribute to brief awakenings during the night. Benostan Sleep-Eeze 30ml is available from Care n Cure Pharmacy; check the product instructions or ask a pharmacist whether it is suitable for you.
Regular loud snoring accompanied by gasping, choking, breathing pauses, or severe daytime sleepiness should be checked by a healthcare professional, as these can be signs of sleep apnoea.
5. Other Causes of Poor Sleep
Poor sleep can also be related to:
- Insomnia
- Sleep apnoea
- Restless legs syndrome
- Chronic pain
- Anxiety or depression
- Heartburn or acid reflux
- Frequent trips to the bathroom at night
- Certain medicines
- Other health conditions
If poor sleep continues despite changing your routine, speak with a healthcare professional about what may be causing it.
How to Sleep Better at Night
A few changes to your daily routine may help you sleep more comfortably and consistently.
1. Keep Regular Sleep and Wake Times
Try to go to bed and wake up at around the same time each day. Regular sleep times help maintain your body's sleep-wake cycle.
2. Get Daylight During the Day
Natural daylight helps regulate your sleep-wake cycle. If you spend most of the day indoors, try to spend some time outside during daylight hours.
3. Reduce Screen and Blue-Light Exposure Before Bed
Phones, tablets, and laptops can keep you awake longer than planned, while bright screen light close to bedtime may interfere with your normal sleep-wake routine. Try putting screens away before bed and choose a quieter activity such as reading.
4. Avoid Caffeine Late in the Day
Coffee, tea, energy drinks, and some soft drinks contain caffeine. If you have trouble sleeping, try limiting them during the afternoon and evening.
5. Be Careful With Naps
Long or late naps can make it harder to fall asleep at night. If you need a nap, try to keep it short and avoid napping too close to bedtime.
6. Have a Bedtime Routine
Reading, taking a warm shower, gentle stretching, or slow breathing can help you relax and prepare for sleep.
7. Keep Your Bedroom Comfortable
Keep your bedroom dark, quiet, and at a comfortable temperature. A suitable mattress, pillow, and sleeping position can also help you stay comfortable.
8. Avoid Large Meals Before Bed
Heavy meals close to bedtime may cause discomfort or heartburn. Avoid drinking large amounts of fluid just before bed if bathroom trips regularly interrupt your sleep.
9. Stay Active During the Day
Regular physical activity may support better sleep. If late-night exercise keeps you awake, schedule harder workouts earlier in the day.
When Should You See a Doctor About Poor Sleep?
A bad night's sleep now and then is common. Regular sleep problems are different.
Speak with a doctor or another healthcare professional if you:
- Regularly struggle to fall asleep
- Wake up several times during the night
- Feel very sleepy during the day
- Have trouble concentrating because of poor sleep
- Have sleep problems that affect work or daily activities
- Snore loudly and regularly
- Wake up choking or gasping
- Have noticeable pauses in breathing while asleep
These symptoms may need further assessment, particularly if insomnia or sleep apnoea is suspected.
Quick Checklist for Better Sleep
- Keep the same sleep and wake times when possible.
- Get some natural light during the day.
- Put screens away before bedtime.
- Avoid caffeine late in the day.
- Keep daytime naps short.
- Give yourself time to relax before bed.
- Keep your bedroom dark, quiet, and comfortable.
- Use a comfortable pillow and sleeping position.
- Avoid large meals shortly before bed.
- Deal with ongoing nasal congestion or snoring.
- Speak with a healthcare professional if poor sleep continues.
Sleep Better by Starting With Your Daily Routine
Better sleep often starts with simple changes. Keeping regular sleep times, reducing late caffeine, putting your phone away before bed, and making your bedroom more comfortable are all worth trying.
If you continue to sleep poorly despite changing your habits, speak with a healthcare professional. It is important to find out whether stress, medication, breathing problems, insomnia, or another health issue is affecting your sleep.
Frequently Asked Questions
1. What causes poor sleep quality even if I sleep for 8 hours?
You can spend eight hours in bed without getting eight hours of restful sleep. Stress, frequent awakenings, pain, snoring, sleep apnoea, an uncomfortable bedroom, or other health problems can leave you tired the next day.
2. How can I sleep better at night naturally?
Keep regular sleep times, get daylight during the day, reduce caffeine later in the day, limit long naps, put screens away before bedtime, and keep your bedroom comfortable.
3. Does melatonin help you sleep better?
Melatonin is a hormone that helps control your sleep-wake cycle. Melatonin supplements may be useful in some situations, but they are not right for everyone. Speak with a doctor or pharmacist before taking them.
4. What is the 10-3-2-1-0 sleep rule?
The 10-3-2-1-0 rule suggests avoiding caffeine 10 hours before bed, food and alcohol 3 hours before, work 2 hours before, and screens 1 hour before, while aiming for 0 snoozes in the morning. It is a general sleep routine rather than a treatment for insomnia.
5. Which vitamin is best for deep sleep?
There is no single vitamin that guarantees deeper sleep. Magnesium, which is a mineral rather than a vitamin, is sometimes used in sleep supplements. If you think you have a vitamin or mineral deficiency, speak with a healthcare professional before taking supplements.
6. When should I see a doctor for poor sleep?
Speak with a doctor if sleep problems continue, regularly affect your daytime activities, or leave you extremely tired. You should also seek medical advice if loud snoring happens together with choking, gasping, or pauses in breathing.
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