How do you know you are sleeping poorly?

Are you not sleeping well? Do you wake up often, have trouble falling asleep, or don’t sleep long enough? There can be many reasons, but it is important to solve your sleep problem. How do you know you are sleeping poorly? In this blog, you will read more about poor sleep, facts and myths, and how you can sleep better!

What is ‘poor sleep’?

If you are drawn to this title, you are probably not sleeping well. There can be many reasons for this. By the way, sleeping less well for a temporary period is quite normal. Often the situation resolves itself.

Poor sleep can include:

• Sleeping too little
• Waking up at night
• Restless sleep
• Difficulty falling asleep
• Difficulty getting up
• Sleeping too long

Be sure not to be too (mis)guided by the numerous sleep tracking apps or devices. The intention is not to examine your sleep in detail after every night. Too much attention to your sleep can even lead to poorer sleep.

If you are confronted with poor sleep every day, then definitely take the step toward help. Your GP can be the ideal bridge to professional help. However, do not be tempted to use sleep medication as a first solution. Sleep medication is intended as a temporary emergency solution because the underlying sleep problem is (usually) not addressed.

Most tips and suggestions start with creating the right sleep environment. A catch-all term that encompasses many sleep factors such as the impact of light, sound, colors, scents, temperature, hygiene, and ventilation.

Why do I sleep poorly?

The number of people indicating they sleep poorly is alarmingly high. Just like the number of people taking sleep medication daily. Our current world is sometimes disrupted in many ways, but the fact that we are slipping so far that even our night’s rest is suffering… that raises questions.

Sleep should be a matter of course. After a busy day, you are normally tired, and your biological rhythm provides rest when you are tired and makes you fit when you start the new day again. There are many reasons why we sometimes lose those basic elements.

Curious about the best ways to improve your sleep? Below you can read more about the causes of poor sleep and possible solutions.

How do you know you are sleeping poorly? Step 1: The basics of better sleep

Many studies show that sleep problems may be caused by the environment and the bed. Solving these problems can make a world of difference in improving your sleep.

The following improvements can have a major impact on your sleep:

• Better darkening of your bedroom
• Properly ventilating the sleeping area
• Changing the sheets more regularly
• Placing plants near your bed

How do you know you are sleeping poorly? Step 2: Prepare for sleep!

What you eat and drink in the hours before you go to sleep has a clear effect on your sleep. Eating too late or drinking coffee too late can lead to disrupted sleep. Other caffeinated drinks or alcohol also keep some of us wide awake.

Is your body still full of stress because you worked until right before bedtime? Or is the adrenaline still pumping through your body after that super exciting movie or strenuous game of squash? Only when you are completely relaxed is it time to head to bed.

The impact on your alertness is vastly different. If you are alert, your body is not ready to sleep and you will only fall asleep very slowly. Prepare for sleep, take some time for rest and relaxation. When you notice you are getting tired, it is time to go to bed.

How do you know you are sleeping poorly? Step 3: Pay attention to your sleep comfort

It is quite remarkable that we crawl into a bed for a long time, every single night. So you should also pay attention to that bed. That is why it is important to have the right bed and mattress.

Are the base and the mattress matched to each other? Do you get sufficient support from your sleep system and your pillow? Is your bedding fresh and adapted to the temperature of your bedroom and your own body temperature?

In short, ‘Mind the bed’! Just like all other elements, the quality of your bed and the care you take of it play an important role in sleeping well. An investment in better sleep comfort can make a world of difference.

How long should I sleep?

How long you need to sleep per night depends on your age. This also varies per person. Sleeping less than average is obviously not good. But sleeping too long can also have negative consequences such as fatigue and headaches.

Age	Hours of sleep per night
3 to 6 years	10 to 13 hours per night
6 to 12 years	9 to 12 hours per night
12 to 18 years	8 to 10 hours per night
Adults	7 to 8 hours per night

Are you not getting enough sleep per night? Then it is time to make adjustments to your rhythm. Adjusting your sleep environment or your bed can also ensure that you sleep better.

What are the consequences of poor sleep?

Poor sleep has consequences for your health. In the short term, you may suffer from fatigue, reduced concentration, and headaches. A poor bed or restless sleep can also cause back and neck problems.

In the long term, poor sleep can have even more consequences, such as behavioral problems, stress, and even obesity. That is why it is so important to address your sleep problems.

I still sleep poorly…

People with a (chronic) sleep problem recognize all these topics and have often studied them very extensively. And yet, they do not manage to enjoy a healthy night’s rest.

The Dutchman Eus van Someren from the Netherlands Institute for Neuroscience has been researching the impact of hyperarousal in people suffering from chronic insomnia for many years. Hyperarousal is a special form of high and quasi-permanent alertness, even during sleep time.

Read also: “Does a weighted blanket help you sleep better?“

The production of noradrenaline

Dr. Van Someren indicates that the possible explanation may lie in the human brain and speaks about the neurotransmitter noradrenaline and the influence of this substance on processing emotions. During REM sleep, all kinds of emotional experiences from the day are processed.

To make this processing possible, the connections in your brain need to be ‘free’. Noradrenaline does the opposite and strengthens connections. That is why this substance should not be present in your brain during the night.

Dr. Van Someren thinks that in people with chronic sleep problems, the very presence of noradrenaline in the brain during sleep may be the cause of the permanent state of vigilance.

The on-off switch that should be ‘off’ during sleep is, as it were, constantly blinking. And as a result, you may stay awake, according to Dr. Van Someren. American research into people suffering from so-called PTSD (post-traumatic stress disorder) also points in that direction.

Underlying causes

In people who have been confronted with severe traumatic experiences and suffer from PTSD, REM sleep appears to be disrupted by the excessive presence of noradrenaline. When this substance is significantly reduced, there are clearly identifiable improvements in REM sleep and in the emotional processing of the traumas.

If you enjoy reading, we definitely recommend the book ‘Slaap vatten’ (Catching Sleep) by Bregje Hofstede. This interesting and beautifully written book was published by Das Mag publishers in February 2021. She writes about her own search for solutions to chronic sleep problems she faced herself.

Conclusion

Poor sleep is a common problem. Avoid regular use of sleep medication. It is better to make adjustments to your environment and rhythm. Good sleep is important for good health. Do the sleep problems persist? Then consult your GP.

Read also: a smartwatch to measure your sleep, orthosomnia, the obsession with perfect sleep, REM sleep and deep sleep and sleeping poorly during a full moon.

How do you know you are sleeping poorly: frequently asked questions