If your sleep quality isn’t up to scratch, it can affect every single aspect of your life. You’re not able to focus on your work or give as much energy to your relationships, and things can start to fall apart.
But why might your sleep quality be lower than you’d like? Often you’re able to fall asleep. You’re not okay, and you wake up at the normal time, but you don’t feel refreshed and ready to face the day.
Interestingly, science has uncovered some real reasons for this. Everything from sleep apnea to racing anxiety. Here’s everything you need to know:
You have poor sleep hygiene
One of the biggest reasons why your sleep might not be up to scratch is the fact that you have poor sleep hygiene.
- If you are using screens around bedtime
- Or you are waking up or going to sleep at inconsistent times
It can have a profound effect on your body’s rhythm. Try to avoid working or eating in bed, this is because it will train your mind to associate the bed with things other than sleep. Also, avoid disrupted sleep schedules by going to bed at the same time every night, even if you don’t wake up at the same time.
You have sleep apnea
Another reason for your poor quality sleep might be your sleep apnea. This is when the airway closes up under pressure at night because the muscles around it relax. When this happens, air can’t get into the lungs and your body can’t oxygenate the blood properly. Consequently, it tries to wake you up so you can start breathing again. When this happens, you experience disrupted sleep patterns that prevent you from getting the deep sleep that you need to feel fully recovered.
If you think you might have this problem, go and see a sleep apnea doctor. They can test you to see if you have the condition and also provide you with medications to resolve it.
You’re drinking caffeine or alcohol late into the evening
Another reason for your disrupted sleep might be the fact that you’re drinking caffeine or alcohol late into the evening. Both of these substances can have a negative effect on your sleep.
Caffeine is a stimulant, so obviously it’s more likely to keep you up, especially if you consume it at night. Alcohol is a relaxant but it also disrupts the quality of your sleep. You’re not able to get into the deep REM sleep stages that are necessary to feel completely recovered by the time the morning comes around.
Also, if you’re eating late at night, that can also disrupt your body’s rhythm. When the digestive system ramps up, it signals to the body that there is plenty of energy available and that it should be more active. Of course, naturally you don’t want this.
You have an underlying sleep disorder
Finally, you might have an underlying sleep disorder or some sort of mental health condition, like depression, anxiety, or PTSD. These can cause early awakenings and racing thoughts.
