Poor sleep quality can be caused by a number of things, but for the most part, these 4 causes are the culprit. Learn how to fix them here.

The 4 Main Causes of Poor Sleep Quality (And How to Improve It)

Sleep disorders are happening more frequently than ever before. Sleep is vitally important for many different reasons. When you are not getting a good night’s rest, there are often underlying causes.

Find out the major reasons why people are not getting good sleep by reading our extensive article.

We’ve also included potential solutions to help you improve poor sleep quality and get back to sleeping soundly.


1. Melatonin And Alcohol

Poor sleep quality affects daily life, from mood to productivity. Melatonin and alcohol are two influential factors contributing to poor sleep quality, as both acts on the body to disrupt sleep homeostasis. Melatonin, a naturally occurring hormone released in darkness, is known to reduce alertness and induce sleep.

Alcohol, on the other hand, is known to block natural melatonin production, which can result in insomnia symptoms. Poor sleep quality may also be caused by environmental factors such as noise and lighting. To improve better sleep quality, it is important to limit your alcohol consumption before bedtime and promote a consistent sleep schedule.

2. Mattress Quality

An old, worn mattress can cause sleep deprivation as it can be uncomfortable and not provide the necessary support that is needed for a good rest. To improve sleep quality, it is recommended to invest in a high-quality mattress with firmness levels tailored to the sleeper’s needs.

A mattress that is too soft can make it difficult to move and lead to poor spinal alignment, while too firm of a mattress can make it difficult to fall asleep. To combat activity-related sleep issues, try to identify and address the root cause. Also, exercise during the day and try to avoid strenuous exercise or strenuous activity close to bedtime. 

3. Stress

Living life in the modern world can be incredibly stressful; it is normal to feel overwhelmed and exhausted. But stress causes the mind to overreact and become hyper-aroused, making it difficult to relax and enjoy a peaceful sleep. To improve this, it is important to make sure your environment is free of stressors, such as excess noise and clutter.

It can also help to focus on relaxation techniques like deep breathing, visualization, progressive muscle relaxation, or yoga. Practicing self-care and making time for yourself to improve sleep quality by managing stress levels.  

4. Spending Too Much Time In Front Of Screens

One of the main causes of poor sleep quality is spending too much time in front of screens. The bright light emitted by screens can seriously disrupt our circadian rhythms and disturb our sleep.

This is especially true when electronic devices are used in the late evening. To improve sleep quality, try to limit time on devices and maintain a consistent sleep schedule. Also, try to ensure you are exposed to natural lightning during the day, as this can help adjust your body’s clock. Make sure to turn off the screens at least one hour before bed, and remove all screens from the bedroom. 

Improve Your Poor Sleep Quality

Overall, poor sleep quality is important to strive for. By understanding the main causes and how to combat each issue, individuals can improve their sleep quality and rest better.

Sticking to regular sleeping patterns, avoiding caffeine and sugar, reducing stress and anxiety, and making changes to the sleeping environment are all changes that can be implemented. Improve your sleep quality today and feel the difference!

If you enjoyed this health article, make sure to check out others on our website.

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