Poor sleep quality is a common issue that can have significant impacts on our health and wellbeing. Getting less than 7-8 hours of sleep per night on a regular basis is linked to an increased risk of obesity, diabetes, heart disease, and even early mortality. Here are some key reasons behind poor sleep quality and tips to improve it: Inconsistent sleep schedule - Having an irregular sleep pattern makes it harder to fall and stay asleep. Try to go to bed and wake up at the same time every day, even on weekends. Uncomfortable sleep environment - An uncomfortable mattress, room temperature, or excessive light/noise can ruin sleep. Invest in a comfortable mattress, use blackout curtains, keep the room cool (65-72°F), and minimize noise. Electronics before bed - The blue light emitted from phones, tablets, and TVs delays the release of melatonin, the sleep-inducing hormone. Avoid electronics for 1-2 hours before bedtime. Caffeine, alcohol, large meals - Consuming caffeine, alcohol, or heavy meals too close to bedtime can interfere with sleep. Finish these 3-4 hours before going to bed. Stress and worry - Stress causes hyperarousal, making it harder to fall and stay asleep. Practice relaxation techniques before bed like yoga, meditation, or deep breathing. Keep a pad by your bed to write down worries. Underlying conditions - Medical issues like sleep apnea, arthritis, heartburn, and overactive bladder can impair sleep. See a doctor if you suspect an underlying condition. Daytime habits - Regular exercise helps promote good sleep, but avoid vigorous workouts close to bedtime. Get exposure to bright sunlight during the day to regulate your circadian rhythm. By making changes to your daily sleep hygiene habits, you can greatly improve sleep quality. Aim for 7-9 hours per night. If problems persist, consider seeing a sleep specialist for personalized treatment plans and sleep aids. At Balance Wellness Clinic, our physicians can provide comprehensive care to identify factors contributing to poor sleep and develop an integrated treatment approach involving hormone optimization, nutrition, and lifestyle changes to help you achieve restorative sleep. Contact us today to learn more and take control of your sleep health.