Signs of poor sleep quality

More emotional than usual

Lack of sleep causes the amygdala to react more strongly to negative stimuli, while weakening the brain region that regulates those responses. The areas of the brain that control emotions react more strongly, making the patient more irritable, emotional and change their personality in a negative direction.

Sick constantly

Sleep and the immune system are closely linked, and the speed at which sleep deprivation affects immune function is clear. You may feel tired and have difficulty concentrating right after a sleepless night. If sleep deprivation persists, immune function is disturbed, thereby increasing the likelihood of infection and hormonal imbalance, exacerbating existing diseases.

Frequently wake up to go to the bathroom

Nocturia – waking up to urinate one or more times during the night – is often attributed to drinking too much water, age or pregnancy. However, according to Everyday Healthsleep apnea can also be the cause. Apneas disrupt breathing, increase pressure on the heart, and stimulate the heart to release atrial natriuretic peptide (ANP). This hormone prompts the kidneys to excrete more sodium and water, causing the patient to wake up to urinate many times during the night.

Snack cravings

The craving for snacks, especially high-energy foods such as cakes, chips, and ice cream, is often stronger due to less or insufficient sleep. When lacking sleep, two important hormones that regulate appetite, ghrelin and leptin, are out of balance, signaling a false sense of hunger and fullness, making you crave food even though you have just eaten.

Woke up with a severe headache

Theo Very Well Healthpeople who lack sleep often have headaches, especially in the morning due to poor sleep quality, causing organs such as the brain, breathing, heart, and liver to function unstable.

Poor sleep quality due to sleep apnea, snoring, and abnormal breathing causes carbon dioxide to accumulate and oxygen levels to decrease in the brain, causing headaches when waking up.

Not alert during the day

Excessive daytime sleepiness is a characteristic sign of poor sleep quality. Accompanying symptoms may include falling asleep during meetings, studying, or working, difficulty concentrating on simple tasks, and heavy dependence on caffeine. Chronic daytime sleepiness can impair reaction times and judgment.

Difficulty falling asleep

Lying awake for a long time or waking up many times during the night are typical signs of poor sleep quality. Patients often take more than 30 minutes to fall asleep, wake up many times and have difficulty falling back asleep, according to Dr Health.

Short-term insomnia is often related to stress, travel, illness, or major life changes. People with chronic insomnia (three months or more) need to see a doctor for timely treatment.

To improve sleep quality, each person should sleep 7-9 hours per night. Exercise regularly, at least 30 minutes a day, and don’t exercise right before going to bed. Avoid eating too much in the evening, eat at least two hours before bedtime. Do not use phones in the bedroom, prioritize a quiet, well-lit and cool bedroom.