How to improve sleep (External factors)

External factors that help to improve sleep

Sleep is an essential part of life and it can also help to determine how we are going to spend our day. Sleep is a very tricky element of our lives since it varies according to many different factors, both External and Internal. Hopefully, we will be able to solve most of your sleep-related issues by tackling the problems at their very roots.

To solve the problems, we must first understand clearly what the problem is and more importantly, we must understand what is causing this problem. We are going to be looking at all the different factors that can affect a person’s sleep.


Several external factors affect our sleep. Most of these may seem like common sense once we hear about them but, generally, these are the ones that we overlook the most often. Let’s dig deep into them.


The temperature in our bedrooms can widely affect the quality of sleep that we will be able to receive. If the conditions in the room are ideal for instance, if the temperature of the room is in a cozy range of 15.5 to 19.5 degrees Celsius( 60 to 67 degrees Fahrenheit) then that is considered to be the ideal temperature for sleeping.


The body temperature of human beings tends to decrease when we are close to sleep or are sleeping. The lower room temperature can help to increase the rate at which we can fall asleep. If the room temperature is higher or lower than this rate then it can take us much longer to fall asleep and will also result in an overall decrease in the quality of sleep.




Other environmental factors could affect our sleep but most of the time these affect a certain group of people more than others. For instance, if a person has dust allergies and the room had a lot of dust particles floating around then this would make the person feel uneasy and therefore result in problems falling asleep.

Other such factors could be the humidity of the room and other small things which tends to bother some people rather than the general population. The primary method to solve this is a key observation as to how your body reacts to certain situations. It would also be much easier for you to find a solution if you have already figured out what bothers you.


Light itself is the enemy of sleep and disrupts sleep in multiple ways. Light has both external and internal ways of affecting our sleep, here we will only be looking at the external factor. Life has a very disruptive nature when it comes to sleep, it also tricks your body’s internal system in thinking that it is not ready for sleep ( we will get into details about these phenomena of light in the internal factors blog).


Although the problem is very troublesome, the solution can be very easily attainable. All you have to do is ensure that there is no light source in your room while you are trying to get to sleep. You must also make sure that there is no light coming into your room from outside your room through an open door or windows without curtains. The basic objective is to block all the light that is trying to enter your retina when you’re trying to get some sleep.

4. Sound:


One of the more obvious reasons that affect our sleep or quality of sleep is sound. Generally, people who live in the city are more likely to face this issue than other people since there is a huge amount of noise pollution in almost all the major cities. One of the biggest problems for people in cities is the fact that the city itself never sleeps. There is always something going on and with that, there is always some sort of noise being emitted, sometimes from bars and nightclubs, other times from a huge number of vehicles passing by.

The solution to this issue would be earplugs. Although there is another way to tackle the issue which is white noise. Its like fighting fire with fire. White noise machines would be able to help because instead of generating random noises like the ones being produced outside or maybe even inside of your house, the device will generate a constant hum which helps our minds to relax thus helping us to sleep.


5. Food and drinks:

The food and drinks we consume also affects our sleep behavior. Various food and drinks contain chemicals or in some cases releases chemicals within our body ( described in detail in the INTERNAL BLOG).


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