Biological factors and daytime habits influence sleep quality

Sleep quality is heavily influenced by daytime activities and biological rhythms rather than just bedtime routines. Physical activity plays a crucial role by regulating body temperature, increasing energy demand, and influencing the autonomic nervous system. A study conducted in Japan involving sedentary men showed that moderate aerobic activity during the day increased slow-wave sleep, the deepest phase of non-REM sleep.

Sleep is regulated by the interaction between the circadian process—an internal 24-hour biological clock synchronized by environmental light—and the homeostatic process, which builds sleep pressure the longer a person remains awake. Dr. Alessia Lanari, a neurology expert, notes that social rhythms, such as work or school schedules that conflict with biological clocks, often lead to chronic sleep deprivation, sometimes referred to as ‘social jetlag’. Additionally, exposure to blue light from smartphones and televisions can impact melatonin production, which is essential for signaling the body to sleep.