You know the feeling all too well: You’ve had a full night of sleep but still, feel exhausted throughout the day. Unfortunately, this feeling isn’t uncommon — 1 in 3 adults aren’t getting the recommended amount of sleep each night. Unless you’re getting an average of 7-9 hours of sleep per night, you’re not either.
But it’s not just about how much sleep you get — it’s also about its quality. Quality sleep helps your body repair and rejuvenate itself throughout the night, energizing you for the following day. On the other hand, poor-quality sleep can result in physical and cognitive symptoms that could indicate it’s time to reprioritize your sleep quality.
If you’re curious whether you’re getting the best sleep, here are some telltale signs you’re not.
Reasons for poor quality sleep
While you may know you’re not getting a full sleep, you may have trouble identifying the cause. So, here are some possible reasons behind your restless nights:
- Stress: Stress can make you feel tense and overwhelmed. When your mind is racing, sleeping can be difficult.
- Bad sleeping environment: Too much noise, light, or an uncomfortable bed can cause poor sleep.
- Sleep disorders: Many types of sleep disorders can impact your sleep quality. These include sleep apnea, insomnia, and restless leg syndrome.
- Oral health: Did you know that oral health can affect your sleep? Gum disease and tooth decay can cause pain and discomfort, making it difficult to fall asleep.
Sometimes it’s just one of these factors keeping you up at night — other times, it could be a combination. So understanding the signs, symptoms and root cause of your poor sleep quality is key.
Effects of poor sleep on your body
Beyond a sluggish day, other physical signs can indicate you’re not getting quality sleep. These may include:
Dry mouth or sore throat
If you’re a snorer or suffer from sleep apnea, you know the feeling of a dry mouth and sore throat all too well.
Because sleep apnea causes breathing pauses during sleep, your mouth may become dry from breathing through it. Interestingly enough, sleep apnea has also been linked to oral health problems such as tooth decay, gum disease and teeth grinding which can play a part in why you’re not getting quality sleep. Likewise, snoring can cause inflammation and irritation, leading to a dry and sore throat in the morning.
Sore teeth or jaw
If you’ve ever woken up feeling like you’ve been clenching your jaw all night, it’s time to pay attention. Bruxism is a common condition that can cause pain and discomfort in the teeth, jaw, and neck. When you clench your jaw in your sleep, it can cause tension in the muscles and joints of your jaw, leading to pain throughout the day. In severe cases, it can even cause tooth fracture, TMJ syndrome, or restrict your range of motion.
Even if your symptoms seem minor, they can disrupt your sleep and cause long-term damage to your oral health. So don’t wait, look for a dentist near you and schedule an appointment to have your teeth checked. With the help of a professional, you can identify and find solutions for any dental issues that could be preventing you from getting solid sleep.
Breaking out
Acne isn’t just a teenage problem — adults can suffer from breakouts, too, especially if you’re not sleeping well. When you’re in deep sleep, your body secretes hormones that help to repair and regenerate the skin. Without enough of these essential hormones, your skin doesn’t get the necessary nutrients to repair itself, leading to breakouts.
If you’re having trouble sleeping and noticing an increase in skin issues, it’s worth exploring different treatments. Consider trying out different types of pillows or speaking to a medical professional about potential sleep disorders or medications to aid in falling and staying asleep.
Mood swings or anxiety
Lack of sleep can have a serious impact on your mental health. When you’re not sleeping well, it shows in your mood and energy level throughout the day. You may find yourself feeling grumpy, frustrated, or anxious more easily than usual. But beyond these, long-term poor sleep can also lead to brain fog, intense behavioral changes and even psychotic symptoms.
So if you’ve noticed some changes in your mood or are feeling a bit more anxious than usual, consider reevaluating your sleeping habits. To help get an idea of how you’re sleeping, keep a journal or download an app to track your sleep.
Cravings
As silly as it might sound, cravings for junk food, coffee or sugary drinks can be a sign that your body is in need of sleep. Your body may be trying to make up for the lack of energy due to not sleeping well by looking for something else to fill it. The more deprived you are of sleep, the more intense these cravings become.
The science behind this is rooted in the hormones leptin and ghrelin, which regulate your appetite. When you’re not sleeping well, these two hormones become dysregulated, causing your body to override other signals that it may be full. Plus, the fatigue can make it more difficult to push away these cravings.
If you’re struggling with cravings, start by adjusting your sleep schedule and introducing more healthy foods into your diet. This will give your body the nutrients it needs to function properly while you work on improving your sleep hygiene.
Trouble concentrating or remembering
Without sleep, the brain struggles to function correctly. Because it doesn’t have time to recuperate, neurons in the brain become overworked and less capable of optimal performance in various types of thinking. This can lead to difficulty concentrating or remembering tasks you could easily do when fully rested. Moreover, it may be difficult for you to process information and think clearly. In fact, research has even found sleep deprivation to induce effects similar to being drunk.
If this is the case, ensuring you get enough sleep each night is necessary. Consider supplementing your diet with foods that support mental clarity and focus, such as blueberries, fish, walnuts, and other leafy green vegetables. Additionally, practicing relaxation techniques or mindfulness throughout the day can help improve your concentration and focus.
How to get better sleep
Fortunately, there are plenty of ways to get better sleep and address the possible health issues mentioned above. Here are a few tips you can try:
- Create a bedtime routine: spend at least 30 minutes before bed doing activities that help your body relax and prepare for sleep, like reading, journaling or taking a hot bath.
- Consult a medical professional: if you have difficulty sleeping, speak with a sleep doctor. They can assess your sleeping habits and provide advice tailored to your needs.
- Try relaxation techniques: these can be as simple as deep breathing and progressive muscle relaxation, or use an app for guided meditation and mindfulness exercises.
- Improve your sleep environment: your bedroom should be dark, cool and free of distractions like phones or TVs. You may also consider getting blackout curtains to block out outside light sources.
- Limit caffeine intake: stay away from coffee after 2 p.m. as it can negatively impact your ability to fall asleep at night. The same goes for alcohol, which can interfere with your natural sleep cycle.
By making a few adjustments to your lifestyle, prioritizing sleep hygiene and consulting with medical professionals as needed, you can start feeling the benefits almost immediately. So don’t wait any longer, give yourself the gift of sleep starting tonight!