Learn which habits might contribute to poor sleep quality and how to change them. 

Quality sleep fuels your day! Imagine waking up feeling refreshed and ready to tackle whatever life throws your way! Unfortunately, many struggle to get the rest we need—research shows that eight out of ten adults are less than satisfied with their sleep quality. 

Think about it: a good night’s sleep does more than refresh you. It helps you stay healthy, boosts your concentration and memory, keeps your mood in check, and can go a long way in preventing drowsy driving. If tossing and turning has become a nightly ritual for you, it might be time to dig a little deeper. 

What’s keeping you from those uninterrupted Zzzzs? Keep reading to unlock the secrets to better sleep. You will discover some surprising factors affecting your sleep such as the impact of noise pollution, the influence of your diet, and the role of your circadian rhythm. Explore simple adjustments to transform your sleep habits. It’s time to reclaim your nights and wake up revitalized! 

Your Environment

Your sleep environment is relatively easy to change to better promote quality sleep each night. Your bedroom environment is susceptible to air quality issues from pollutants and allergens. Poor air quality can cause respiratory problems, such as coughing or sneezing, that affect your ability to get good quality sleep. Living in a city, metropolitan area, or near industrial areas increases your chances of experiencing sleep issues due to your environment than living in a small town or the country. By understanding and managing these environmental factors, you can take control of your sleep quality. 

Common allergens inside your home are dust, mold, chemicals, and pet dander. Make sure you keep your bedroom clean and dust-free, and store chemicals in another area of the home or outdoors. If pet dander is an issue, you can schedule more frequent trips to the groomer or create a sleeping space for your pet outside the bedroom.

Noise and light pollution from sources both inside and outside the home can cause you to wake up throughout the night, interrupting your sleep cycles. Vehicles, trains, construction equipment, street lights and neighbors, along with outdoor pets are all common types of outdoor noise pollution. Inside, you may have to contend with a crying child, a TV or other electronics’ blue light, your partner’s snoring, or the dog scratching at the door to go outside.

Packing up and moving to the countryside isn’t a great option for combating air and noise pollution for quality sleep. Still, there are some simple steps to help limit your exposure to both:

• Wash bedding regularly and/or use   mattress protector to fight dust mites
• Bathe or shower before bed 
• Wear clean pajamas
• Use natural air fresheners or essential oils
• Shut the windows
• Change the filter on the HVAC system
• Use an air purifier with a HEPA filter in the bedroom
• Turn on white or pink noise
• Wear noise-canceling headphones
• Talk to a doctor about potential medical conditions related to snoring

Your Mind

Psychological and emotional factors such as stress, depression, and anxiety can cause poor sleep quality and make mental health challenges worse. Subconscious thoughts resulting from unresolved issues and overthinking can run rampant at bedtime, making it hard to fall or stay asleep initially. You can calm your mind at bedtime by:

• Practicing Mindfulness: Positive self-talk, meditation, or guided imagery
• Using Relaxation Techniques: Deep breathing or progressive muscle relaxation
• Journaling: Write, draw, make lists

Your body rests during sleep but your brain stays active—creating vivid stories—aka dreams or nightmares. You may dream about something in your daily life, such as a walk in the park or a trip you’ve been thinking about. Other times, dreams can have an emotional component, like happiness, surprise, fear, or anger.

Occasional dreams, particularly good ones, likely won’t impact your sleep quality. Bad dreams and nightmares are a different story. Frequent nightmares can prevent you from wanting to go to sleep or keep you up if you wake up in the middle of the night. Talk to your doctor if you suffer from persistent, disturbing nightmares so you don’t spend your days walking around like a zombie.

Want to interpret your dreams? Visit this Better Sleep Council blog for helpful tips!

Your Body

Your body reaps the benefits of sleep through the circadian rhythm. This internal 24-hour cycle—influenced by temperature and light—is responsible for behaviors such as eating or sleep.

Have you ever wondered why some people are early birds and others night owls? Genetics can influence our internal clock, or chronotype, and affect daily habits. Your body operates according to your circadian rhythm, determining when you fall asleep and wake up. Understanding this rhythm can provide valuable insights into your sleep patterns, making you more knowledgeable about your own sleep. 

While it is difficult to adjust your 24-hour cycle, it’s not impossible. Try these tips to control your circadian rhythm and get better quality sleep:

• Spend time outdoors
• Use light therapy
• Leave curtains open at night
• Take melatonin 3-4 hours before bedtime
• Go for a walk or run in the morning
• Try chronotherapy, a process where you go to bed earlier or stay awake later

Your Food

All types of foods can positively impact your sleep quality. While you can take supplements to get the essential vitamins and minerals your body needs, you can also add micronutrients to your diet. Consider boosting your intake of the following:

• Melatonin (promotes sleep and relaxation): Sunflower seeds, alfalfa sprouts, almonds, eggs, goji berries, tart cherries
• Magnesium (aids relaxation and regulates melatonin: Leafy greens and brassicas; Seeds, nuts, and legumes; Milk, yogurt, and some other milk products; Whole grain cereals, oatmeal, and bran flakes; Bananas
• Complex Carbohydrates (promotes serotonin production): Whole grain toast, oatmeal, quinoa 
• Omega-3 Fatty Acids (improves sleep quality and length): Salmon, mackerel, tuna, herring, sardines; Flaxseed, chia seeds, walnuts; Plant oils like olive and coconut

Timing is another component to consider before grabbing a bedtime snack. Certain foods and beverages can negatively affect sleep quality, such as caffeine, alcohol, and heavy or spicy foods. Try to wrap up your consumption of these types of items at least three hours before bedtime. 

To learn more about foods to eat and avoid near bedtime, watch these videos from Better Health Council sleep expert Lissa Coffey:

The Sleep Diet Part 1: Foods on the NO List!
The Sleep Diet Part 2: Foods on the YES List!

Your Lifestyle

Our choice of lifestyle has a significant impact on our sleep quality. For one reason or another, it can feel like our lifestyle isn’t conducive to quality sleep. However, by making informed choices and adjustments, we can create a lifestyle that promotes better sleep, empowering us to take control of our sleep quality. 

Physical Dynamics

Some couples find that physical intimacy helps them sleep better. A recent Partners and Sleep survey by the Better Sleep Council (BSC) shows that:

• Most adults say cuddling has many personal benefits, such as increasing their happiness and helping them feel emotionally close to their partner.
• Eight in 10 adults believe cuddling reduces stress and anxiety.
• Men are more likely than women to say they sleep better with a partner and enjoy cuddling.

Despite these results, 45% of adults say they sleep better with a partner compared to 45% who say they sleep better alone. If your partner likes to cuddle and you don’t, try compromising by cuddling before falling asleep and moving to another location.

Another physical factor to consider to improve your sleep quality is your mattress. Every seven years, you should replace your mattress—or when you think it might be causing sleep difficulties. Take the BSC Better Bed Quizzz to get a personalized summary based on your needs, preferences, and sleep habits to take with you when you go mattress shopping. 

Social Dynamics

A low socioeconomic status in your relationship can negatively impact sleep quality in various ways. Living in a noisy or unsafe neighborhood can lead to interrupted sleep. Working at different times means finding time to cuddle or sleep next to each other without someone waking up. You might have a hard time fighting off intrusive thoughts about finances. Talking over these issues with your partner well before bedtime can increase the chances that you’ll both get rejuvenating sleep.

Cultural Dynamics

Do you and your partner share a similar cultural background? If not, you may not see eye-to-eye on sleep habits. It’s good for your relationship to embrace your sleep differences, and you might enjoy snoozing differently. Some cultural sleep habits and their origins include:

• Spain and Latin America: Taking a siesta—a short afternoon nap
• United Kingdom: Sleeping naked
• Africa: Sleep whenever you feel like it, even during the day
• Latin America: Sleeping in a hammock

Is your co-sleeper a pet? Find out how to sleep better with your furry friend!

Factors Affecting Sleep Quality

Understanding and addressing the various factors that influence your sleep quality can lead to substantial improvements in your overall health and well-being. Whether it’s optimizing your sleep environment, managing stress, or recognizing the role of your circadian rhythm, small changes can make a big difference. 

Embrace these strategies to enhance your nighttime routine! Soon, you’ll be on your way to enjoying restful, rejuvenating sleep that empowers you to face the day with renewed energy and focus. Don’t wait any longer—start reclaiming your nights and wake up revitalized!