Even if you regularly get your nightly quota of sleep, you may still wake up feeling lethargic and tired, relying on coffee, and wishing the day away so you can get your head down again.
If so, there's a good chance your sleep quality needs some work.
The impact of poor quality sleep
Going for long periods of time with poor sleep quality can disrupt metabolism, hormone regulation and growth and repair. This can lead to serious health conditions:
- Obesity: During sleep, your body regulates the hormones which control your appetite. Two key ones are ghrelin, which makes us feel hungry, and leptin, which signals when we’re full. Poor sleep is associated with higher levels of ghrelin and lower levels of leptin, which can result in more calories being consumed and, over time, an increase in weight
- Hypertension (high blood pressure): While sleeping, your resting heart rate and blood pressure are lower, especially during the deeper stages of sleep. Therefore, the worse you sleep, the longer your heart has to work harder
- Diabetes: Insulin is a hormone that helps control blood glucose levels. Both reduced sleep quality and quantity has been shown to lower insulin sensitivity, making it harder for your body to regulate blood glucose levels, which can lead to diabetes
- Immunity: Your immune system is strengthened during deep sleep. So if you’re failing to get into the deeper stages of sleep, or not sleeping for long enough, it can lead to reduced immunity
- Accidents: Poor sleep doesn’t just affect your future health, there are immediate risks too. It’s been reported that work-related accidents cost the UK as much as £240 million per year. Also, driving while tired can be as dangerous as drunk driving, with fatigue being implicated in 20% of accidents on major roads
- Work performance: A lack of sleep can lead to poor emotional regulation, stifled creativity, reduced memory formation and impaired problem solving, all of which are likely to impact your performance at work
- Stress: Sleep deprivation can activate the body’s fight-or-flight response, which increases emotional arousal, making you feel on edge. This affects both physical and mental processes, placing the body under stress, while impacting energy levels and mood.
You can find out more about how poor sleep could be affecting your health here.
7 ways to improve your sleep quality
The good news is there are several simple things you can do to get a better night’s sleep:
1. Stick to a routine: Aim to go to sleep and wake up at the same time, even at the weekends. The more consistent you are, the more consistent your sleep will be. In fact, naturally waking up at the same time each day is a sign of good sleep health.
2. Have a warm bath: Soaking in the tub before bed increases your body temperature, but the subsequent cooling down afterwards is a strong signal to the body that it’s night time and that you should get ready to sleep.
3. Control the room temperature: 16 to 18°C is considered an ideal bedroom temperature, so try to control this as best you can. With the summer months approaching, consider a fan if your bedroom gets too hot. Plus, the white noise it produces can help light sleepers.
4. Avoid alcohol and caffeine: Most of us know that a cup of coffee might not be great for sleep health, but some turn to alcohol because they think a nightcap will help them to nod off. In fact, alcohol actually impairs our ability to cycle efficiently through the stages of sleep where we have the greatest physical and mental restoration
5. Improve your work-life balance: Try to keep the bedroom a space for sleeping. Aim to disconnect from work emails, calls and texts between certain hours and/or at weekends. With more and more people working from home, research suggests that those who work from their bedroom are more likely to have disturbed sleep than those working from a dedicated office space
6. Reduce lighting: For an hour or so before bed, avoid bright lights, turn down the brightness and use night mode on your phone, and restrict other light-emitting devices such as TVs and computers. Light tells the body that it’s daytime, so if you’re getting too much before you sleep, you’ll reduce your production of melatonin – the hormone that makes you sleepy
7. Exercise regularly: Moderate-intensity exercise, which finishes at least 90 minutes before bed, can improve sleep health while resetting the body’s sleep-wake cycle. Try to avoid HIIT-based exercise prior to sleep as this increases heart rate and adrenaline, affecting your ability to fall asleep.
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Last updated Wednesday 21 September 2022
First published on Monday 11 October 2021