6 Common Sleeping Mistakes and How To Avoid Them
Approximately 70 million people in the United States suffer from chronic sleep problems while 1 in 3 American adults are not getting sufficient sleep on a regular basis.
Sleep deprivation can have a major impact on your body and health. Some of the long-term effects of sleep deprivation include memory issues, mood changes, weight gain, high blood pressure, and weakened immunity.
Adults should get at least 7 to 9 hours of sleep per night. If you aren't satisfied with the amount of quality of sleep you are getting, you may be falling victim to common sleeping mistakes.
In this blog post, we will highlight 6 common sleeping mistakes and how you can avoid them. From choosing a comfortable mattress to slowly winding down during the evening, we'll provide you with practical tips to improve your quality of sleep. Let's get started.
1. Sleeping on an Uncomfortable Mattress
Do you find that you sleep well when in a hotel and wonder why it's a different story at home? It's very likely that the hotel's mattress is of better quality than your own.
There are a number of studies that have indicated just how important a quality mattress is to get a good night's sleep. For example, one study gave participants a new mattress for 28 days. The study noted significant reductions in back pain (57%), shoulder pain (60%), and back stiffness (59%) while sleep quality improved by 60%.
If you aren't happy with the quality of your sleep, your mattress may be at fault. It is recommended that you change your mattress every 5 to 8 years. At Nest Bedding, you can find the best mattress for sleeping.
2. Using a Poor Quality Pillow
If you suffer from neck pain, it's very likely that your quality of sleep is being disturbed by using a low-quality pillow. Upgrading your pillow is a simple and affordable step that can greatly enhance your comfort at night.
Memory foam and latex pillows are highly recommended as they provide the necessary support to reduce neck fatigue. Also, look for an ergonomic pillow that is designed to provide cervical support. It's possible to purchase a high-quality pillow for less than $50.
3. Looking at Screens Late Into the Evening
The problem here is blue light. This type of light is emitted by computers and smartphones in large amounts and effectively tricks the body into thinking that it is still daytime. As you begin to get ready for sleep, it's recommended that you reduce your exposure to screens and blue light.
Ideally, you should stop watching television or using your smartphone/computer at least 2 hours before sleeping. You may also use an app on your devices that blocks blue light or wear special glasses that block blue light.
4. Drinking Caffeine Late in the Day
Coffee consumption is increasing in the US, with almost two-thirds of Americans drinking one or more cups every day. The average coffee drinker in the US drinks 3 cups every day. If you are finding it difficult to get a proper night's sleep, your caffeine intake may be a factor.
Whether it's coffee or energy drinks, it is recommended that you avoid drinking high-caffeine drinks in the late afternoon or evening. This doesn't mean that you shouldn't start your day with a good ol' cup of joe, but try to avoid caffeine products at least 6 hours before sleep time.
There are studies that back up this advice, given that caffeine can remain elevated in the blood for between 6 and 8 hours. If you are feeling the need for a cup of coffee later in the day, opt for a decaffeinated coffee instead.
5. Not Having a Regular Sleeping Schedule
It's important to have a set sleeping and waking time in order to improve your quality of sleep. Irregular sleeping patterns affect the body's circadian rhythm and can result in poor and broken sleep. It can also affect the body's level of melatonin, a hormone that helps us to relax and achieve deep sleep.
While many people go to bed and rise at the same times during the week, this schedule is not followed at the weekends. As much as possible, try to get into a regular sleeping schedule across the full week. You will notice a significant shift in your mood and awakeness if you do so.
6. Having an Unoptiimzed Bedroom Environment
In the same sense that a 'tidy desk is a tidy mind', optimizing your bedroom environment can improve your odds of getting a proper night's sleep. Factors that you should consider here include:
- Furniture arrangement
- Room temperature
- External lights
Your bedroom's temperature should be set to around 70°F or a temperature that is most comfortable for you.
As much as possible, arrange your bedroom so that it is relaxing, quiet, and clean. Upgrading your curtains or blinds, reducing the number of items within the room, and reducing the presence of artificial light (such as light from alarm clocks) are recommended.
Avoid These Common Sleeping Mistakes
The above common sleeping mistakes can greatly impact your ability to get a rested night's sleep. Sleep and health are closely related, therefore it is of vital importance that we are getting the recommended amount of sleep per night.
With Nest Bedding, you can customize any mattress in our collection to ensure a perfect fit and a comfortable night's sleep. What's best, you can sleep easy with our risk-free 365-night sleep trial. Expert Nestologists are available to help you with any question you may have; simply contact us here.