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What Causes Poor Sleep? (And How To Fix It)

Have you often felt tired during the day, despite getting a full night’s sleep? If so, you may be experiencing poor sleep quality. Poor sleep can have many adverse effects on your health, including decreased mental function and productivity, increased stress levels, and even weight gain.

Check out the four most common causes of sleep disruption and ten steps for a better night’s sleep.


What Causes Poor Sleep?

Many different factors can contribute to poor sleep quality. Some of the most common causes include:

Off-Gassing Toxins

One of the most common contributors to poor sleep quality is exposure to toxins. These toxins can come from many sources, including your mattress, pillow, or even the air you breathe.

Many mattresses and pillows are made with chemicals that can off-gas or release toxins into the air. These toxins can cause several health problems, including difficulty sleeping.

To reduce your exposure to toxins, be sure to choose a mattress and pillow that are made with natural materials. You might also want to invest in an air purifier for your bedroom to ensure that the air you breathe is clean.

Pain and Discomfort

Another common cause of poor sleep quality is pain or discomfort. If you’re not comfortable, it can be challenging to fall asleep and stay asleep throughout the night. Pain can also cause you to wake up frequently, leading to poor sleep quality.

To reduce pain and discomfort, choose a mattress and pillow that offer good support and are comfortable.


The temperature of your bedroom can also play a role in sleep quality. It can be challenging to fall asleep and stay asleep if it’s too hot or too cold. Ideally, keep your bedroom temperature between 60 and 67 degrees Fahrenheit.

To ensure that your bedroom is at the ideal temperature, be sure to adjust your thermostat before going to bed. You might also want to invest in a fan or space heater to help keep your bedroom at the right temperature.


EMFs, or electromagnetic fields, can also interfere with sleep. These fields are emitted by electronic devices, such as cell phones, computers, and TVs. EMFs can cause several problems, including insomnia and anxiety.

To reduce your exposure to EMFs, be sure to turn off all electronic devices at least 30 minutes before going to bed. You might also want to invest in an EMF protection device, such as a shield or filter.

Photo: Pink

What Are Common Signs Of Poor Sleep Quality?

A few different signs can indicate you are not getting enough quality sleep. If you often feel tired during the day, have difficulty concentrating, or find yourself getting irritable or moody, these could be signs that you need to improve your sleep habits.

Additionally, if you wake up frequently during the night or snore loudly, these could be signs of a sleep disorder like sleep apnea.


What Are the Effects of Poor Sleep?

Poor sleep can have some adverse effects on your health. For example, it can lead to decreased mental function and productivity, as well as increased stress levels. Additionally, poor sleep has been linked to weight gain, as it can impact hormones that regulate appetite.

If you are experiencing any of these effects, you should talk to your doctor to see if there is anything you can do to improve your sleep quality.

Photo: Shutterstock/Dmytro Zinkevych

10 Steps For Better Sleep

If you’re experiencing poor sleep quality, there are several things you can do to improve your nightly rest. Here are ten steps you can take:

1. Establish a regular sleep schedule: Going to bed at a set time and waking up each day at a specific time will help regulate your body’s natural sleep rhythm.

2. Avoid caffeine and alcohol before bed: Both caffeine and alcohol can disrupt sleep, so it’s best to avoid them in the evening.


3. Create a relaxing bedtime routine: A relaxation technique, such as reading or taking a bath, can help you wind down before bed. Consider upgrading your mattress with an organic, chemical-free mattress like the Essentia mattress.

4. Make sure your bedroom is dark, quiet, and cool: These are ideal conditions for sleep. If light or noise is an issue, try using a sleep mask or earplugs.

5. Avoid working in bed: The bed should be for activities like sleep and sex only. If you work in bed, you may associate it with being awake, making it harder to fall asleep.

6. Get up if you can’t sleep: If you lie awake for more than 20 minutes, get up and do a quiet activity until you feel sleepy again.

7. Avoid naps during the day: Napping can interfere with nighttime sleep, so it’s best to avoid it if possible.

8. Exercise regularly: Exercise can improve sleep quality, so aim for 30 minutes of moderate exercise most days of the week.

9. Limit screen time before bed: The blue light emitted by electronic devices can disrupt sleep, so it’s best to avoid them in the evening.

10. See your doctor if you’re still struggling: If you’re still having difficulty sleeping, talk to your doctor to see if there is an underlying medical condition causing your poor sleep. Hip, knee, and back pain can often keep you awake at night, so try sleeping with a support pillow to reduce pressure in these areas.

By following the ten steps above, you can improve your sleep quality and get the restful night’s sleep you need.