What causes poor sleep quality?

I used to toss and turn for hours because of work stress and drinking coffee late in the afternoon. Honestly, switching to chamomile tea in the evening and keeping my room completely dark really helped improve my sleep cycle. Maybe try setting a fixed bedtime daily.

Our habit of watching TV or using mobile phones late into the night is the main culprit. Make a simple rule to keep all screens away at least half an hour before bed. Also, avoid heavy dinners and drinking tea after 7 PM, it makes a huge difference.

It is simple: blue light from your devices, lack of physical activity during the day, and high caffeine intake. If you are sitting on a desk all day and on your phone till midnight, your sleep quality will obviously be terrible. Fix your screen habits and get some exercise.

I totally get it, lying awake staring at the ceiling when you are exhausted is the absolute worst feeling. Often, our brain is just too overstimulated from daily stress to switch off. Try doing some deep breathing exercises in bed to gently signal your body that it is safe to sleep.