Not getting enough sleep can have a negative effect on pretty much everything in your life, from work performance to personal relationships. There are a number of factors that can interfere with quality sleep. They can be either internal or external. You’re most likely already familiar with internal factors, which include stress, anxiety and body aches. However, in order to improve your quality of sleep, you will need to get familiar with the external factors as well.

Light

Light has a huge effect on sleep quality. You won’t be able to feel well rested if you’re exposed to bright light. Note that your body clock changes depending on your surrounding environment. When you’re exposed to darkness, you will automatically start feeling tired. Similarly, brightness can help trick your body clock into thinking its day. Keep in mind that exposure to light stimulates feelings of alertness and wakefulness, while increasing your energy levels as well.

Since there is no way to get a good night’s rest when you’re exposed to light, you’ll need to make sure you avoid using electronic devices while you’re in bed. By being surrounded by darkness, your body will receive the signal that it’s time to sleep. In case you need a source of light to find your way to the bathroom, you should get a nightlight with a red bulb. The color red won’t have any negative effects on your quality of sleep because it’s a different wavelength.

Sleep Environment

Environmental factors are known for affecting sleep. This is the main reason why some people find it difficult to get a good night’s rest when they move or visit a new place. Environmental factors include everything from the safety of your neighborhood to the comfort level of your bed. People who live in bad neighborhoods often experience high stress and anxiety levels because they’re worried someone will break into their home while they’re sleeping. Know that it will be nearly impossible for you to sleep well if you’re stressed out. If you’re having problems with stress before going to bed, you can try doing deep breathing exercises to relax.

In case you’re uncomfortable in your own bed, it’s time to purchase a new one. Despite the fact that they can be expensive, this is one of the most important purchases you can make. Since you spend roughly a third of your life sleeping, it’s important to be comfortable. Getting a good bad will have benefits on both your physical and mental health.

The Night Shift

Working the night shift can cause a lot of problems for you because your body clock isn’t able to work properly. While some people actually prefer working during the night, nearly everyone nods off if they stay up for too long. It’s recommended you avoid long-term night shift work if possible. While doing it for a short period of time may not have any negative effects, several years in this shift will increase your risk of chronic diseases like obesity, ulcers, metabolic illnesses, and heart disease.

Improving Your Quality of Sleep

If any internal or external factors are interfering with your sleep, you’ll need to find ways to improve your quality of rest. A simple way to do this is to start working out. In fact, it’s recommended you go jogging before you hit the hay in order to experience deep sleep. It’s also worth trying different supplements and remedies. For instance, structured silver is known for improving sleep quality. The great thing about using remedies and supplements is that they will also have positive effects on many other ailments and health problems.

Make sure you watch your caffeine, nicotine, and alcohol intake before going to bed, as all of these substances are stimulants. It’s also recommended you avoid eating big meals at night, since it may keep you up all night.