Is a bad night’s sleep really that bad? We investigate

Are our sleep scores just scaring us?

We may feel worse for wear waking up after a poor night's sleep, but is a restless night really that bad for our health? We asked an expert.

There’s nothing worse than that heavy, groggy feeling that comes after a poor night’s sleep. The lack of mental clarity, the bone-aching fatigue and the deep bags under our eyes serve are painful reminders of the importance of sleep. But while most people are able to shake off the frustration of a bad night, for those of us with more serious sleep issues—when things begin to spiral and it feels like you’re awake more often than you’re asleep,  ‘one bad night’ can be anxiety-inducing to say the least.

As a clinically diagnosed insomniac I, unfortunately, have more skin in the game than most when it comes to sleep. I’m constantly in search of more of it and am willing to try just about anything to get it. But it’s not just me who is fascinated by the science of sleep and the detrimental impacts not getting enough of it can have on our health.

As a society, we have become obsessed with sleep. We use sleep trackers to monitor everything from total sleep duration to sleep stages (light, deep or REM), our sleep latency (aka how long it takes us to fall asleep), our sleep efficiency (or the percentage of time in bed that we’re actually asleep), our heart rate, our WASO (the total time awake after initially falling asleep) as well as breathing rate, oxygen saturation, movement or restlessness and any unusual sleep patterns. It’s honestly exhausting just thinking about it.

How bad is a bad night's sleep?

So the question is, why are we all so interested in sleep? And is a bad night’s sleep really that bad? 

But importantly, while not getting enough sleep can certainly be impactful on our physical health, the stress and anxiety we are perhaps inadvertently inflicting on ourselves by relentlessly tracking every second of sleep may be just as bad for us. Image: iStock

Well, according to Australia’s top sleep expert, Olivia Arezzolo, the answer is a bit more nuanced than just yes or no. “One night is definitely enough to have a detrimental impact, but cumulative sleep deficit is certainly worse,” she says.

From a physiological standpoint, lack of sleep can impact several things including our mood and mental clarity (resulting in irritability, difficulty concentrating or impaired decision making), our physical appearance (leading to puffy eyes, dull skin or even exacerbating existing skin conditions like eczema which in and of itself triggers increased levels of sleep disturbances, but a lack of sleep also impairs the skin barrier, worsening skin inflammation), as well as weakening our overall immune system.

But importantly, while not getting enough sleep can certainly be impactful on our physical health, the stress and anxiety we are perhaps inadvertently inflicting on ourselves by relentlessly tracking every second of sleep may be just as bad for us. “It's great to be aware of our sleep patterns,” says Arezzolo. “But the important thing to know is, awareness is only the first step! It's not the full equation. Monitoring your sleep doesn't change it, action does!” 

“From feeling restless to that racy mind that won’t switch off; it can make a seemingly nice experience one that is awful.” Image: iStock

According to the Body+Soul 2025 sleep report, one in three Aussies aren’t getting the recommended 7-9 hours a night. And worse still, two in three are regularly experiencing poor sleep. But given the triggers of poor sleep are so varied, it can often be tricky to know where to start in terms of getting better sleep.

Arezzolo agrees. “Some of the most common causes of poor sleep include stress, anxiety and even menopause,” she says. But even these issues alone manifest so differently for each of us. “Anxiety is something I personally face and resonate with,” says Arezzolo. “From feeling restless to that racy mind that won’t switch off; it can make a seemingly nice experience one that is awful.” 

How to sleep better

So how do we improve our sleep – no matter the cause?

Arezzolos’ advice is simple. “Your bedtime routine will make or break your sleep, setting you up for success or sabotaging it,” she says. “And my recommended bedtime routine is simple, effective and based in science:

Wear blue-light blocking glasses, dim or turn off lights and avoid screens or turn down brightness. Image: Pexels

Reduce blue light

With evidence indicating that bright light in the hour before bed suppresses 99 percent of melatonin and dim light suppressing 78 per cent of melatonin, you need to control blue light before bed—with the hour before bed being prime time. Wear blue-light blocking glasses, dim or turn off lights and avoid screens or turn down brightness.

Have a shower

This reduces core body temperature as you move from a warm shower to a cool bathroom, your body temperature drops, which supports melatonin production. Do this one hour before bed.

Read or listen to calming music prior to bed instead as this calms the brain and allows you to fall and stay asleep easier.

Take natural sleep supplements

Especially if you’re waking through the night as they counterbalance high cortisol which leads to nighttime wakings. Magnesium and adaptogens like reishi mushrooms can be extremely beneficial.

Implement 30 minutes of tech-free time

Read or listen to calming music prior to bed instead as this calms the brain and allows you to fall and stay asleep easier. Research shows using a screen for 30 minutes in the evening increases your risk of less than seven hours of sleep by 73 percent and poor sleep quality by 62 percent.” 

While these tips are not intended to be revolutionary by any means, when you’re suffering from a period of poor sleep it’s vital to keep things simple. Trying to adjust too many variables when it comes to your sleep can leave you feeling overwhelmed—so employing a few of Arezzolo’s tips might be the perfect place to start. And maybe take a break from your sleep tracking apps and devices if you’re feeling more exhausted than inspired by the data you’re collecting.

There are experts out there who can help and prioritising your sleep is one of the best ways you can support your overall health, beauty and wellbeing long-term.  Image: Unsplash

“Tracking sleep can be hugely helpful,” says Arezzolo. “Just don’t only do it. Take notice of your sleep, then take action to improve it.” And remember, while a single night of poor sleep might leave you feeling a little lacklustre, it’s only when sleep deprivation becomes an ingrained habit that you should feel real concern. In these scenarios, don’t be afraid to reach out for help. There are experts out there who can help and prioritising your sleep is one of the best ways you can support your overall health, beauty and wellbeing long-term. 

For more expert sleep advice, follow Olivia Arezzolo on Instagram!

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Originally published as Is a bad night’s sleep really that bad? We investigate