How to improve poor sleep quality

Nov 13, 2024 Source: Cainiu Health

Dr. Lv Zhiqin

Introduction

Poor sleep quality is usually caused by irregular作息, unhealthy lifestyle habits, excessive mental stress, gastroesophageal reflux disease (GERD), hyperthyroidism, and other factors. Improvement can be achieved through general measures and medication under the guidance of a doctor. It is important to maintain a regular sleep schedule and avoid staying up late.

Poor sleep quality is usually caused by factors such as irregular作息, unhealthy lifestyle habits, excessive mental stress, gastroesophageal reflux disease (GERD), or hyperthyroidism. Improvement can be achieved through general measures, medications, and other treatments under the guidance of a healthcare provider. Specific causes are analyzed as follows:

1. Irregular作息

Long-term irregular作息 may disrupt the body's biological clock, leading to decreased sleep quality. It is recommended to develop consistent sleep habits, go to bed early and wake up early, and avoid staying up late.

2. Unhealthy lifestyle habits

Going to bed either overly full or hungry, or excessive use of electronic devices before bedtime, may negatively affect sleep quality. Maintaining healthy eating habits and minimizing electronic device usage before sleep are advised.

3. Excessive mental stress

High levels of mental stress may cause overexcitation of the nervous system, making it difficult to fall asleep at night and resulting in poor sleep quality. Practicing relaxation techniques such as deep breathing, meditation, or listening to music can help relax the mind and body and reduce psychological stress.

4. Gastroesophageal reflux disease (GERD)

Conditions such as overeating or obesity may lead to GERD. Reflux of stomach acid into the esophagus irritates the esophageal mucosa, potentially reducing sleep depth and worsening sleep quality. Symptoms often include heartburn, acid regurgitation, and chest pain. Treatment may include medications such as omeprazole enteric-coated capsules, domperidone tablets, or ranitidine tablets, as prescribed by a doctor.

5. Hyperthyroidism

Hyperthyroidism may be triggered by excessive iodine intake. Overproduction of thyroid hormones increases nervous system excitability, leading to the aforementioned symptoms. Common accompanying symptoms include palpitations and excessive sweating. Medications such as methimazole tablets, propylthiouracil tablets, or levothyroxine sodium tablets may be used under medical supervision.

Maintaining a regular作息, avoiding late nights, and appropriately improving the sleep environment—ensuring suitable indoor temperature and humidity—are beneficial for enhancing sleep quality.

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What causes poor sleep with frequent dreaming at night?

Poor sleep quality with frequent dreaming at night may be caused by factors such as an unsuitable sleep environment, neurasthenia, or hypertension. 1. Unsuitable sleep environment: The sleeping area is overly enclosed, or clothing worn to bed is too thick. 2. Neurasthenia: Excessive mental stress or exposure to a stressful event. 3. Hypertension: Resulting from familial genetic predisposition or long-term unhealthy dietary habits.