adminOften feeling tired despite getting enough hours of sleep? It could be that the cause is not just the duration of sleep, but also poor sleep quality. In Manchester, UK, on Monday, April 28, 2025, a study published by The British Sleep Society highlighted how poor sleep quality can significantly impact energy levels and overall health. Many people may overlook the importance of sleep quality, focusing only on how long they sleep. In fact, restful and uninterrupted sleep is much more important for restoring energy and optimal bodily functions.
Various factors can affect a person’s sleep quality. An uncomfortable sleep environment, such as a room temperature that is too hot or cold, an unsupportive mattress and pillows, or the presence of disruptive noise and light, can lead to restless sleep. Bedtime habits also play a crucial role. The use of electronic devices such as phones or tablets before bed can emit blue light that interferes with the production of melatonin, the hormone that regulates the sleep cycle. Consuming caffeine or alcohol close to bedtime can also worsen sleep quality. According to a report from the National Health Service (NHS) UK released in early 2025, the increased use of mobile devices at night correlates with complaints of difficulty sleeping and reduced quality of rest.
In addition to environmental factors and habits, certain health conditions can also affect sleep quality. Sleep apnea, for example, is a sleep disorder that causes breathing to repeatedly stop and start during sleep, resulting in sleep fragmentation and daytime fatigue. Restless legs syndrome can also disrupt sleep due to uncomfortable sensations in the legs that trigger an urge to move. Stress and anxiety are also significant factors that can cause difficulty falling asleep or restless sleep. In a survey conducted in London in February 2025 among office workers, over 60% of respondents reported experiencing sleep disturbances related to their work stress levels.
To improve sleep quality and overcome fatigue, several steps can be taken. Create a regular sleep routine by going to bed and waking up at the same time every day, even on weekends. Ensure the bedroom is dark, quiet, and cool. Avoid using electronic devices at least one hour before bed. Limit caffeine and alcohol consumption, especially in the afternoon and evening. Regular exercise can help improve sleep quality, but avoid exercising too close to bedtime. If sleep problems persist and interfere with daily activities, consult a doctor. The doctor may recommend lifestyle changes, cognitive behavioral therapy for insomnia (CBT-I), or in some cases, medication to help address sleep problems and improve your quality of rest.