Factors that affect quality of sleep - Page 2

For a long time, I thought sleep was simply about closing my eyes and hoping to wake up refreshed. But I realised that the quality of sleep is what truly matters, and many factors were unknowingly disturbing mine. Once I paid attention, my sleep improved drastically. Here’s what I noticed made the biggest difference:

• Screen time before bed: Scrolling on my phone late at night overstimulated my brain. Switching to reading or calming music helped.

• Late-night eating: Heavy meals close to bedtime left me feeling restless. I now eat at least 2–3 hours before sleeping.

• Stress and overthinking: This was a big one. Practising deep breathing and journaling helped me calm my mind.

• Room environment: I never realised how important a dark, calm, and quiet bedroom is for good-quality sleep.

• Caffeine intake: Cutting down on coffee after late afternoon reduced the tossing and turning at night.

• Irregular sleep schedule: Sleeping and waking at different times confused my body clock. Sticking to a routine really improved my rest.

Making these small changes didn’t just improve my sleep—it improved my focus, mood, and overall health.

Stress or a busy mind – Thinking about work, school, or life stuff can keep your brain “on.”

Screens before bed – Phones or TVs make it harder to wind down because of the blue light and stimulation.

Late caffeine or heavy meals – Coffee, energy drinks, or big dinners close to bedtime can interfere with falling asleep.

Room temperature – Too hot or too cold can make it tough to stay comfortable.

Uncomfortable sleep setup – Like you, a bad mattress or pillow can make the whole night restless.

What’s your mattress issue, too soft, too hard, or just old?