Five Factors that impact the quality of sleep

For those struggling in the mornings to head to school or the office, sleep is everything. More than that, quality sleep is hard to come by especially with us being bogged down with daily stresses and worries about everything. The future. The past. Finances - that sort of stuff.

Lucky for us, there have been several studies and recommendations from sleep experts out there that could help us get better sleep. Here are five factors that influence how hard you hit your pillows at night.

1. Keep your stress levels low

Stress is a state of mental or emotional strain, and it is no stranger to anyone. The sad thing is, it affects both adults and kids, and wreak havoc on the quality of your sleep. External pressures are hard to prevent because as they say, whatever happens will happen. Here are some tips on how to reduce stress and get a good night’s sleep:

  • Maintain strong relationship with friends and family. No human being is an island, and we always need someone to confide in.
  • Nip problems at the bud and do not allow it to escalate.
  • Remember that you are not alone and there is no shame in asking for help.
  • Treat yourself for small successes. Watch a movie or go to a spa for some pampering - you deserve everything that is good in life, and you are worth being taken care of.

2. Your sleeping environment

Your bedroom could help improve or disturb the quality of your sleep. The best kind of bedroom is one that is decorated and designed as a haven for yourself after a hard day’s work. Paints, curtains, room fresheners, decorative pillows, rugs and even bed sets should be carefully picked to appeal to all of your senses. Keeping your room free and uncluttered also helps create an environment conducive for a restful sleep.

3.The right sheets will make your week

As much as we place attention on decorations of our room, it is also equally important to pick the right bed sheets for your lifestyle. The best kinds are the ones you don’t have to fuss with each morning and every time you need to take it for a wash. Cotton sheets are normally a favourite amongst busy folks, and with good reason because they are durable and withstand multiple washes. Other viable alternatives would be bamboo and linen. Bamboo is environmentally sustainable and is resistant to pest and fungi infestation. They are also great for sensitive skin. Similarly for Linen, it is not only luxurious but it is also incredibly breathable, keeping you cool on those sultry and humid nights.  

4. How you eat is how you sleep

 Sleep is also affected by the things you eat or drink. Having caffeine too close to bedtime, for instance, will undoubtedly mess up your sleep schedule and keep you awake all night. Eating foods are overly greasy or acidic could make you feel uncomfortable and bloated, leaving you exhausted when you wake up. Opt instead for healthy alternative such as camomile teas and even some yoghurt and seeds could make you sleep as soundly as a baby.

5. The material you wear when you sleep


Nothing is worse than having fabric stick to your skin on warm and humid nights. Synthetic materials tend to trap heat, leaving your sweaty, sticky and uncomfortable all night. Pick cool, loose fabrics for maximum comfort and make sure that it has the capacity to absorb sweat during the night to avoid restless sleep.

6. Destress with exercise or meditation

Stress is a daily reality for many of us, and it is important for us to engage in self-care for our own mental health. Exercise or mediation are wonderful options to put our stiff bodies into motion and our overactive minds to rest, therefore improving our quality of life and managing stress-related concerns.

Regulating your sleep patterns and the quality of sleep is necessary to improve your lifestyle and health. All the above tips are designed to reduce very real health issues such as stroke or heart conditions – and these issues can only be managed if we take sleep seriously and ensure that we get the restful nights every night! 

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