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Set Your Bedroom Temperature

One factor that would profoundly impact sleep quality is the individual’s body and bedroom temperature.

Studies have revealed that elevated body and bedroom temperature reduces sleep quality and boost wakefulness, while 70°F (20°C) seems to be the most comfortable temperature for most people, although this depends on an individual’s choices and habits.

Reduce Irregular or Long Daytime Naps

Short power naps are beneficial, but long or irregular napping during the day can negatively affect your sleep.

Sleeping in the daytime can confuse your internal clock causing you to have a hard time sleeping at night.

It has been shown that taking naps longer than 30 minutes can negatively affect health and sleep quality, however, some studies also found that those who are used to taking regular daytime naps do not experience poor sleep quality or disrupted sleep at night.

The effects of napping depend on the individual.

Optimize Your Bedroom Environment

There are several factors to help you get a good night’s sleep including temperature, noise, external lights, and furniture arrangement.

Loud noises like traffic and bright lights can cause poor and disrupted sleep. To ensure you get a good night’s sleep, it’s essential that you keep your bedroom quite, relaxing and clean. Also, dim your lights from artificial lights and alarm clocks.

Reduce Blue Light Exposure in the Evening

Exposure to light during the day is beneficial, but nighttime light exposure has the opposite effect causing you to stay awake.

Blue light — which electronic devices like smartphones and computers emit in large amounts — is the worst in this regard impacting your circadian rhythm and tricking your brain it’s still daytime and reducing the melatonin hormone.

To reduce exposure to blue lights, wear glasses that block blue light or simply stop watching tv and turn off your smartphones and computers.