Poor Sleep Quality

Also known asUnrefreshing Sleep · Waking at Night · Broken Sleep · Light Sleeper · Restless Sleep · 睡眠质量差 · 睡眠质量

What it is

Poor sleep quality means waking often, sleeping lightly, or waking unrefreshed even when you spend enough hours in bed. It may not meet the definition of insomnia, but it still affects mood, concentration, appetite and blood sugar the next day.

How food and lifestyle can help

A regular bedtime and wake time, daylight in the morning, a dark and cool bedroom, and no screens in bed are the basics. Food habits help too: eat at regular times, make dinner the lighter meal, and keep caffeine and alcohol away from the evening.

Foods and nutrients to focus on

Fibre-rich, plant-based meals: small studies link higher fibre with deeper, more restorative sleep.
Regular meal times, with breakfast within an hour or two of waking.
Water through the day, tapering in the evening.
Some small studies suggest kiwifruit, tart cherry and oily fish may help a little.

Foods and drinks to limit

Caffeine after lunch and alcohol in the evening.
High saturated-fat and sugary diets, which small studies link with lighter, more broken sleep.
Large meals within two to three hours of bedtime, and lots of fluids just before bed.

Good to know

Snoring and gasping can point to Sleep Apnea.
Worry and stress often keep us awake: see Sleep and Stress.
A short afternoon nap (20 to 30 minutes) is fine, but long late naps can make night sleep worse.

When to see a doctor

Poor sleep lasts for weeks, or you often feel exhausted in the day.
You are snoring heavily or gasping during sleep.
Medicines or health conditions may be disturbing your sleep: ask a pharmacist or doctor.

This page is general information, not medical advice. If you have a medical condition or take medicines, check changes to your diet with your doctor or a registered dietitian.

NHS — How to get to sleep, used for the main facts: https://www.nhs.uk/live-well/sleep-and-tiredness/how-to-get-to-sleep/