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What internal and external factors affect the quality of your sleep?

What internal and external factors affect the quality of your sleep?

If you simply think that sleep is just a daily routine and don't care about your sleep regulation, then you've made a big mistake! Sleep is a necessary and sufficient condition to help your body be energized and refreshed every day. A healthy sleep also promotes good health and prevents disease. Therefore, understanding the factors that affect sleep will help you have better solutions to improve your sleep quality.

The following article aims to provide knowledge related to internal and external factors affecting sleep quality, providing an overview. about the need to take care of each person's sleep.

First of all, we will learn about the concept of “sleep quality”?

Sleep Quality is defined as a person's satisfaction with the sleep experience, involving all aspects from the onset of sleep. sleep, maintenance process, sleep time to wakefulness. To evaluate a good quality sleep, The National Sleep Foundation recommends the following four criteria:

  • Spend most of the time in bed (at least 85% of the time) sleeping instead of being awake.
  • Fast sleep: Less than or equal to 30 minutes after going to bed.
  • Sleep retention: Waking up from sleep no more than once per night.
  • Remain awake for about 20 minutes or less when falling asleep.

In fact, sleep quality is more important than sleep duration to human health. Assuming you get enough sleep, but in the process, but because of the negative effects of factors inside the body and the surrounding environment, it will disrupt the NREM - REM sleep cycle and make your body tired after wake up.

NREM - REM is the 2 main cycles of a normal sleep, in which NREM includes 4 other sub-stages: Stage 1 and 2 are sleep light sleep, stage 3 is deep sleep, and stage 4 is ultra-deep sleep, and the sleep prepares to transition to REM sleep

Factors inside the human body

Understanding the roles sleep plays in human health and physiology, so what factors, both internal and external, are likely effect on sleep quality?


At night, the quietest time of the day, many people experience anxiety and stress. Feelings of insecurity and anxiety are proven to be the main cause of sleep difficulties and also the most difficult factor to control in humans.

Any unresolved thoughts about work, family, and life during the day will distract you from your sleep. That means it will take you a while to toss and turn without focusing on sleep. Meanwhile, the recommended time to fall asleep is less than or equal to 30 minutes after going to bed.

Emotion of insecurity, anxiety has been proven to be a major cause of sleep problems

Emotion of insecurity, anxiety has been proven to be the main cause of sleep difficulties

Medical condition

A variety of medical conditions can affect the structure and distribution of sleep stages. These conditions include chronic pain from arthritis, discomfort from gastroesophageal reflux disease, premenstrual syndrome, and many more. Like many other sleep disruptors, pain tends to limit the depth of sleep and cause the patient to sleep only briefly between awakenings.

Pathological conditions that may affect the structure and distribution of sleep stages

Medical conditions that may affect the structure and distribution of sleep stages< /span>

External factors

The difference between internal and external factors affecting sleep is that you can actively control external factors, adjust stars to suit yourself.

Food and Drink

Liquor first, a common misconception that drinking alcohol before Going to bed will make you fall asleep faster. While alcohol can make you feel relaxed and even drowsy, it's not healthy sleep at all.

Research has proven that drinking alcohol before bed has a negative effect on the central nervous system. It can cause nightmares and interrupted sleep. In general, being a sedative, alcohol will not help you get a good night's sleep, on the contrary, it will disrupt healthy sleep cycles.

The second is caffeine, other than alcohol, it is widely known as a stimulant and keeps you awake. However, those who had no "reaction" to coffee, tea or other caffeinated beverages, thought their sleep would not be affected by these beverages, so they still took whatever when.

But that's because stimulants affect brain activity up to 6 hours after consumption, even if you enjoy them consciously or not. Stimulants may not react immediately, but once they are in the body, they will still have certain effects. Start by avoiding caffeine at least 4 to 6 hours before bedtime to ensure quality sleep.

Avoid caffeine at least 4 to 6 hours before bedtime

Third is medication, if you are taking prescribed medication and notice changes in sleep, it is important to inform your doctor so they can adjust therapy accordingly. Sometimes, a little tweak to your prescription can make all the difference between healthy sleep or losing sleep throughout the night. In addition, the ingredients of drugs also affect your healthy sleep, in different ways, depending on whether they are stimulants, opiates, opioids, hallucinogens, or depressants.

Light effect

Light is one of the external factors that significantly affect sleep. Regarding the direct way, the light makes it difficult for us to fall asleep because the light source is too strong. Indirectly, light affects the cycle of the body's internal circadian clock through specialized "light-sensitive" cells in the retina of the eye. Exposure to light in the late evening tends to delay the phase of the circadian clock and make us prefer to sleep later. Exposure to light in the middle of the night has even more of an adverse effect, can reset your internal clock and possibly make it harder to fall back to sleep.


Many studies show that temperature is an external factor affecting each person's sleep. A study from the University of Pittsburgh School of Medicine found that cooling devices help with insomnia.

Research from the Center for Time Biology in Switzerland also proves that when the body cools down, it activates your body's mechanism to go to sleep and a new study from the National Institutes of Health shows that sleeping in a cool room can also help you burn more calories and increase levels of brown fat (a special form of body fat produced when cold weather, plays the role of burning calories thereby generating heat).

While temperature and sleep studies tend to use a variety of sleep temperatures, the range ranges from 66 to 72 degrees F ( about 19 to 23 degrees Celsius) is the ideal temperature for you to go to sleep.

Matress bed

There was once an opinion that the electric spring coil in the mattress has the potential to cause cancer with polybrominated diphenyl ethers, boric acid, and formaldehyde. In addition, inappropriate sleeping surfaces will have a significant impact on both your sleep quality and your health. Make sure that mattress has the right firmness and surface to increase sleep quality sleep and relieve back pain. Currently on the market, there are many mattress brands that have applied the concepts of appropriate biomechanical support to create user-friendly products such as the Ru9 Foam Mattress.

The above are internal and external factors that affect the quality of your sleep. The article also suggests some methods to help you improve the quality of your sleep. Remember, every human has a "biological clock". This watch regulates sleep time on a 24-hour cycle, controlling our moment of alertness and fatigue. Therefore, besides ensuring the time, please pay attention to the internal and external factors to ensure that this watch is operated properly.