Signs You Are Not Getting Quality Sleep

A typical mentality nowadays is that the less sleep you get, the more productive and hardworking you are. Despite the all-nighters of college and the late nights hitting deadlines at work, a lack of rest will have considerable effects on your performance, your body, and even your habits. If you’re having issues going to bed even when you have the time to do so, it may be time to reevaluate your routine to get better sleep.

The Effects of Poor Sleep on the Body

Skin Issues

Bags under your eyes are a common caricature of exhausted characters, but there is truth to this hyperbolic visualization. Redness, puffiness, and dark circles under your eyes are often a result of sleep deprivation, which can lead to more wrinkles, lines, and droopiness over time. Deep sleep stages promote hormone control and tissue repair that dictate skin health. This ability is also why you’ll see more breakouts when you are going through a period of poor sleep. A lack of rest also hurts your immune system as well, which makes you more acne prone.


The hormones ghrelin and leptin control how hungry you feel. When you don’t sleep well, your body can’t control them, which gives you the urge to eat more than you need. Tiredness also contributes to a lack of impulse control that makes you reach for unhealthier options, like greasy or sugary foods. Caffeine intake will also increase to combat exhaustion, but after a cup of joe or two, you’ll find adverse effects kick into your routine. Excess soda or coffee in your system will make you more alert in the short term, but they can later contribute to a crash or a feeling of anxiety.

Moodiness & Inability to Focus

Better sleep quality can have a significant influence on your mood the following day. When you’re asleep, your body alternates between two major categories of rest:

When this cyclic pattern is disrupted, the brain experiences impaired thinking and emotional regulation due to affected levels of neurotransmitters and stress hormones. As a result, you wake up feeling “off” and will have issues focusing on tasks or controlling your impulse emotions. These problems can occur with even the slightest loss of sleep. A recent study from the University of South Florida found that those who lose just 16 minutes of rest every night will have trouble with focus and productivity the next day.

man on a cell phone

How to Establish a Routine for Better Sleep

When you feel like your nighttime habits are interfering with your day-to-day work, it’s essential to evaluate your nighttime routine to promote better sleep quality. If it takes you more than 30 minutes to fall asleep or you regularly wake up more than once a night, your habits before bed may need to change. The temperature in your bedroom can even cause issues with rest, as spaces that are too warm or cold can interfere with your ability to fall asleep.

To give yourself the best shot at better sleep, create a tranquil bedtime routine, and stick to it. Read a book or listen to relaxing music, and try getting in bed at the same time every night. Eliminating screen time 30 minutes before bedtime can also help alleviate the awakening effects of the blue light emitted from your phone or television. If you depend on caffeine throughout the day, lower your intake, and eliminate it from your late afternoons—up to six hours before bedtime. Set your thermostat between 60- and 67-degrees Fahrenheit to take temperature issues out of the equation.


When you’re still having trouble getting to bed, throw a sleep aid—like itSpray DREAMit—into the mix to get your nighttime routine back on track. With a natural blend of vitamins and minerals in a convenient, fast-acting spray, you’ll doze off in no-time. For more information about DREAMit or any of our spray vitamins, give us a call today at (952) 240-7906.

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