Identifying and addressing the 7 common causes of poor sleep quality

We all know how frustrating it can be to toss and turn at night, staring at the ceiling and dreading the alarm clock just a few hours away. Poor sleep quality isn't just annoying; it also affects your energy, mood, and overall well-being. But before you blame your mattress (or your neighbor's barking dog), take a moment to think what's really keeping you up. Here are seven potential causes of poor sleep quality and what to do about them.

1. Stress and anxiety

Ever have one of those nights when your brain hits rewind on every embarrassing conversation you had in the last ten years? Stress and anxiety are major sleep disruptors. When your mind is racing, your body remains in a hyper-alert state, which makes it difficult to fall asleep.

Here's how to fix it:

• Keep a journal and unload your thoughts before bed.

• Practice deep breathing or meditation.

• Set a "worry time" earlier in the day to process your concerns so they don't come with you to bed.

2. Inconsistent sleep schedule

If your bedtime is all over the map, your body gets confused. One night, you're in bed at 10 p.m., and the next, you're up binge-watching shows until 2 a.m. Your internal clock (circadian rhythm) likes consistency, and when it's not in sync, neither is your sleep.

Here's how to fix it:

• Try to keep a consistent sleep schedule by going to bed and waking up at the same time each day, including weekends.

• Avoid long daytime naps, especially in the late afternoons.

3. Too much screen time

Most people have a habit of mindlessly scrolling through their phones in bed. However, screens emit blue light that literally fools the brain into thinking it's daytime. This suppresses melatonin, the hormone that makes us sleepy.

Here's how to fix it:

• Set a screen curfew at least 30–60 minutes before bed.

• Enable "night mode" or blue light filter settings on your devices.

• Read a physical book instead of scrolling through social media.

4. Poor diet

What you eat (and when) can impact your quality sleep big time. That afternoon coffee? Still in your system at night. That midnight snack? May be causing digestive issues while you're attempting to get some shut-eye.

Here's how to fix it:

• Cut off caffeine by early afternoon (it can stay in your body for up to 6 hours).

• Steer clear of heavy and spicy food late at night.

• If you need to snack, choose sleep-friendly foods such as bananas, almonds, or yogurt. Tart cherry juice and milk might also help you fall asleep faster.

5. Lack of physical activity

If you spend all day sitting and not moving much, your body might not need deep sleep. Regular exercise won't only improve your physical health, but could help you fall asleep faster and deepen your sleep.

Here's how to fix it:

• Aim for at least 30 minutes of exercise most days of the week.

• Try activities like walking, yoga, or strength training.

• Avoid late-night workouts that are too intense, as they can be overly stimulating.

6. Uncomfortable sleep environment

Your sleep environment is crucial to your sleep quality. A room that's too hot, too bright, or too noisy can prevent you from getting enough sleep or trigger sleep disorders.

Here's how to fix it:

• Keep your room cool (around 65°F is ideal).

• Use blackout curtains or a sleep mask to block light.

• If noise is a problem, use a white noise machine or fan.

• Ensure that your mattress and pillows provide both comfort and proper support.

7. Underlying health issues

Sometimes, difficulty falling asleep isn't just about bad habits. It may indicate an underlying health issue, such as sleep apnea, insomnia or restless leg syndrome.

Here's how to fix it:

• If you snore loudly, wake up gasping for breath or feel very tired during the day, talk to your doctor about sleep apnea.

• If you suffer from chronic sleep deprivation, despite good sleep hygiene, you may need medical advice about insomnia or other sleep disorders.

• Keep a sleep diary to track patterns and symptoms.

Upgrade your sleep with a sleep mask

If you're having trouble sleeping, a sleep mask might be your new best friend. Even small amounts of light, from street lamps, electronics, or an early sunrise, can disrupt your body's natural sleep cycle. A high-quality eye mask helps block out distractions, signaling to your brain that it's time to get adequate sleep.

Naturally, not all sleep masks are created equal. Drowsy sleep masks are designed for ultimate comfort, with a 360° blackout design that ensures complete darkness. Crafted from plush, padded silk, they're gentle on your skin, and offer an adjustable, pressure-free fit that won't slip or feel tight.

Whether you're a light sleeper, a frequent traveler, or someone who just wants to level up their sleep routine, a Drowsy sleep mask is a game-changer in how much sleep you get. Time to say goodbye to poor sleep habits and welcome a better quality of life.