Factors Affecting Sleep Quality and How to Fix Them

Common Sleep Disruptors

Sleep quality hinges on more than just time in bed. Everyday factors can silently sabotage your rest.

Stress and Anxiety

High cortisol levels from stress keep your brain alert, blocking deep sleep.

Practice Relaxation

Try journaling or stretching to offload tension before bed.

Limit Overthinking

Set a “worry time” earlier in the day to clear your mind.

Use Calming Scents

Lavender oil can lower stress, per studies.

External Factors to Watch

Your surroundings play a big role in how well you sleep. Adjust these for better rest.

Light Exposure

Too much light—natural or artificial—throws off your circadian rhythm.

Dim Lights at Night

Use warm bulbs and blackout curtains to mimic darkness.

Get Morning Sun

Daylight exposure helps regulate your sleep cycle.

Noise Levels

Sudden sounds jolt you awake, even if you don’t fully stir.

Use White Noise

A fan or machine can mask disruptive sounds.

Soundproof Where Possible

Add rugs or curtains to dampen noise.

Test Earplugs

They’re a cheap fix for loud environments.

Diet and Habits

Late meals or caffeine can keep you restless.

Eat Early

Finish dinner 2-3 hours before bed to aid digestion.

Skip Nightcaps

Alcohol may relax you initially but fragments sleep later.