Common Signs
- Morning grogginess lasting over 30 minutes
- Dependence on caffeine to function
- Frequent night-time awakenings
- Light, easily-disturbed sleep
- Daytime brain fog or low mood
Sleep quality is not the same as sleep quantity. You can spend eight hours in bed and still feel exhausted if your sleep is fragmented, light, or low in deep and REM stages.
Common drivers include alcohol before bed, late-night screens, an irregular schedule, an unsupportive mattress, and undiagnosed conditions like sleep apnea.
Tracking your sleep efficiency (the percentage of time in bed actually asleep) is one of the fastest ways to identify poor sleep quality and measure improvement.
When to talk to a doctor
If symptoms last longer than three weeks, interfere with daily functioning, or include witnessed pauses in breathing, schedule an appointment with a board-certified sleep physician.