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, late-night phone use, evening tea/coffee, irregular sleep timings, and heavy dinners can all affect sleep. A regular routine and less screen time before bed can help. If these changes aren't enough, some people also consider sleep-support supplements such as melatonin or magnesium, but it's better to check with a doctor before starting any supplement.