How to Recognise Poor Sleep Quality

We’ve all experienced it – sinking into bed after a long day, only to wake up feeling groggy and far from refreshed. While the number of hours you sleep matters, it’s the quality that truly impacts your health, mood, and energy. Spotting the signs of poor sleep is the first step to turning things around.

In this article, we’ll explore clues that your sleep might need a little extra TLC and the simple tweaks that can help you drift off peacefully and wake up ready to take on the day.

Your skin and your sleep are closely connected. When you’re not getting the quality rest your body needs, it can lead to a rise in stress hormones, which can show up on your skin in the form of breakouts or irritation.

During deep, restful sleep, your skin goes into repair mode, helping to heal and renew itself overnight. If you’ve been noticing more blemishes or dullness without changing your skincare routine, it might be a sign to take a closer look at your snooze habits.

If you’ve gained a little bit of weight even though your diet and activity levels haven’t really changed, it could be down to your sleep. Poor-quality rest can disrupt your body’s natural metabolism and lower your energy levels, making it harder to stay active during the day.

Poor sleep quality directly impacts mental health. Therefore, you’re more likely to feel irritable, overwhelmed, or emotional when you’re not sleeping well. Over time, ongoing sleep disruption can contribute to mental health conditions like anxiety or low mood, so it’s important to prioritise your shut-eye sooner rather than later.

While you sleep, your brain works hard to process information and store memories, helping you feel clear-headed and focused the next day. Without enough rest, this process is disrupted, making it harder to concentrate and easier to forget things.

If you often wake up in the early morning hours and struggle to drift back off, it’s a sign that you’re not achieving good quality sleep. These wake-ups may mean you’re not spending enough time in the deeper stages of sleep, which are responsible for energy restoration. Not only can this affect the quality of your sleep, but it can also reduce the total amount of rest you get, making you extra tired in the morning.

Related article: Why do I keep waking up at 3am?

If these signs sound familiar, you might wonder what’s behind poor sleep quality. There are a few common culprits that could be affecting your rest, including:

• Bad sleep hygiene – Irregular sleep schedules, too much screen time before bed, and caffeine late in the day can all disrupt your natural circadian rhythm, making it harder to get restful sleep.
• Stress and anxiety – When your mind is preoccupied with worries, it can be challenging to wind down. This can cause your sleep to suffer and leave you feeling tired during the day.
• Sleep disorders – Conditions such as obstructive sleep apnoea and insomnia can disrupt your ability to sleep soundly, which, over time, can lead to chronic sleep deprivation.
• Underlying health conditions – Chronic health conditions such as high blood pressure, diabetes, and mental health challenges can also decrease the quality of sleep you get and keep you from reaching those deeper, more restorative stages of rest.
• Unsupportive mattress and bedding – An unsupportive mattress or pillows can lead to aches, pains, and frequent tossing and turning, preventing your body from fully relaxing. Discover our mattress guides to help you find the perfect match for your sleep needs.
• Sleep environment – Noise, light, and even temperature can all cause sleep disturbances, leading to a restless night and disrupting your sleep cycle.

If better sleep seems out of reach, the good news is that there are simple ways to improve it without overhauling your entire life. Here are four key areas to focus on for more restful nights and energised mornings.

1. Set the stage for sleep

A good night’s rest starts long before your head hits the pillow:

• Fix your sleep hygiene. Create a consistent bedtime routine, engage in calming activities, and reduce evening stress so your body recognises it’s time to wind down.
• Stick to a consistent schedule. Going to bed and waking up at the same time every day helps regulate your internal clock, making it easier to fall asleep and stay asleep. Try our Sleep Calculator to find your ideal times.
• Optimise your bedroom. Keep your sleep environment cool, dark, and quiet to encourage melatonin production. Blackout curtains, white noise, and supportive bedding can make all the difference.

2. Wind down before bed

The hour before bed sets the tone for your sleep quality:

• Limit screen time. The blue light from devices can delay melatonin production. Swap screens for reading, stretching, or listening to calming music.
• Reduce stress. Unwind with gentle activities that calm the mind and release physical tension.
• Try mindfulness and relaxation techniques. Deep breathing, progressive muscle relaxation, or meditation can help quiet racing thoughts and prepare your body for rest.

3. Support sleep with lifestyle choices

Small daily habits can make or break your sleep quality:

• Mind your diet. Eat a balanced diet low in caffeine, sugar, and saturated fats. Avoid large meals close to bedtime to prevent discomfort.
• Move your body. Exercise helps regulate your internal clock and reduces stress hormones. Even a brisk walk or gentle yoga can help; just avoid vigorous workouts too close to bedtime.
• Get enough hours. Aim for the recommended 7–9 hours each night to move through all restorative sleep stages.

4. When to seek help

If you’ve tried these strategies and still struggle to get quality sleep or suspect an underlying health condition, it’s worth speaking to a healthcare professional. They can help identify and address the root cause of persistent sleep issues.

For more snooze-worthy advice, read our guide on sleeping better at night.

Spotting the signs of poor sleep quality is the first step toward making positive, lasting changes. With a few simple tweaks, whether that’s creating a calming bedtime routine, fine-tuning your sleep environment, or managing stress, you can transform your nights from restless to restorative.