| Cause | Description |
|---|---|
| Insomnia | Difficulty falling or staying asleep. This can be caused by stress, anxiety, medical conditions, medications, or other sleep disorders. |
| Sleep apnea | Condition where breathing stops and starts repeatedly during sleep. This leads to frequent awakenings and poor sleep quality. |
| Restless leg syndrome | Uncomfortable sensations and urge to move the legs that interferes with sleep onset. |
| Poor sleep habits | Such as inconsistent bedtimes, use of electronic devices before bed, uncomfortable sleep environment, consuming caffeine late in the day etc. |
| Medical conditions | Conditions like chronic pain, asthma, heartburn, Alzheimer's, Parkinson's etc. can impair sleep. |
| Medications | Some medications like antidepressants, blood pressure medications, steroid medications etc. can affect sleep cycles. |
Effects of poor sleep quality:
So how can you improve your sleep quality? Here are some tips:
| Tip | Description |
|---|---|
| Stick to a regular sleep-wake schedule | Go to bed and wake up at the same time daily, even on weekends. This regulates the body's internal clock for better sleep. |
| Create a restful sleep environment | Keep your bedroom cool, dark and quiet. Consider using blackout curtains, a fan/white noise machine, and ensuring your mattress and pillows are comfortable. |
| Wind down before bed | Spend 30-60 minutes before bed doing relaxing activities to prepare your body for sleep. Take a bath, read a book, listen to calm music etc. |
| Limit exposure to blue light before bed | Blue light from TV, phones and other electronics suppresses melatonin production making it harder to fall asleep. Avoid screens close to bedtime. |
| Cut off caffeine intake by early afternoon | Caffeine is a stimulant that can stay in your system for 8-14 hours. Stop drinking coffee, tea, soda etc. at least 6 hours before bedtime. |
| Establish a calming pre-bedtime routine | Engage in the same sequence of relaxing activities like taking a warm shower, brushing teeth, reading etc. to cue your body that it's time to sleep. |
| Exercise regularly | Moderate exercise during the day can help promote better sleep at night. However, avoid vigorous workouts close to bedtime. |
If you continue having sleep problems despite good sleep habits, speak to your doctor. You may need assessment for an underlying medical issue or sleep disorder like sleep apnea, restless leg syndrome etc. Medications and treatments are available to help treat sleep disorders.
At Rejuvenate Wellness, we offer comprehensive hormone balancing therapies to help improve sleep and correct underlying hormonal imbalances causing poor sleep. Our experienced clinicians test hormone levels and create customized treatment plans involving bioidentical hormone therapy that regulate key sleep and relaxation hormones like melatonin, serotonin etc. Many patients report significant sleep improvements within weeks of starting treatment. Contact us today to schedule a consultation and lab testing to get to the root of your sleep issues!
Conclusion:
Sleep is vital for optimal health and quality of life. If you are struggling with poor sleep quality, it is important to identify the underlying causes and take steps to address them. Implementing good sleep hygiene practices, seeking medical evaluation for sleep disorders, and considering hormone balancing therapies can all be effective strategies for improving sleep quality. By prioritizing sleep and taking a comprehensive approach to sleep health, you can reclaim restful, restorative sleep and enjoy the many benefits it provides.