Getting a good night’s sleep is often easier said than done. Sometimes, the reasons we struggle are hidden in plain sight—everyday habits we might not realize are interfering with our sleep. From working in bed to letting our pets snuggle too close, these common mistakes could be affecting your sleep quality. Luckily, with a few adjustments, you can turn things around.
Mistake #1: Hitting the Snooze Button
We all love the idea of squeezing in a few more minutes of sleep, but hitting the snooze button disrupts your sleep cycles and leaves you feeling groggy. This grogginess, known as sleep inertia, lingers throughout the day, impacting your energy and focus. One way to break this cycle is by placing your alarm across the room, so you’re forced to physically get up when it goes off. That simple change can help you kick the snooze habit and start your day feeling more refreshed.
Mistake #2: Watching TV in Bed
While it might feel cozy to watch TV from under the covers, doing so can actually hinder your sleep. The bright light from the screen tricks your brain into staying alert, making it harder to fall asleep. To improve your sleep, try keeping screens out of the bedroom altogether, so you can associate the space with rest. You’ll find it easier to wind down and slip into a restful night’s sleep.
Mistake #3: Letting Pets Sleep on the Bed
Though cuddling with your pet might feel comforting, it can negatively impact the quality of your sleep. Pets can carry bacteria and allergens, and their movement throughout the night can disrupt your sleep cycle. To ensure a peaceful slumber, ask your pet to sleep in their own bed or at the foot of yours on a special blanket. This way, both you and your furry friend can get a better night’s rest.
Mistake #4: Scrolling on Social Media Before Bed
It’s tempting to check your phone before bed, but scrolling through social media can overstimulate your brain and keep you awake. The bright light from your phone reduces melatonin, the hormone that signals it’s time for sleep. Try setting your phone to airplane mode an hour before bed to prevent distractions and help your body naturally wind down. This small habit can significantly improve the quality of your sleep.
Mistake #5: Staying in Bed When You Can’t Sleep
Lying in bed awake can actually make it harder to fall asleep, as you start to associate your bed with restlessness. If you’ve been tossing and turning for more than 20 minutes, it’s better to get up and do something calming in another room. Avoid screens and bright lights, as they can make you more alert, and return to bed only when you’re feeling sleepy again. This will help re-establish your bed as a place of rest.
Mistake #6: Eating in Bed
Although the occasional breakfast in bed can be fun, regularly eating in bed can create poor sleep hygiene. Not only does it blur the line between sleep and non-sleep activities, but food remnants can attract unwanted pests like ants or cockroaches. To keep your sleep space clean and restful, avoid meals in bed and instead eat in designated areas like the kitchen or dining room. This can improve your overall sleep quality by making your bedroom a sanctuary for rest.
Mistake #7: Turning on Bright Lights at Night
Exposure to bright lights before bed can trick your brain into thinking it’s still daytime, suppressing melatonin production and making it harder to fall asleep. The result? You lie awake longer and feel less rested the next day. To fix this, swap out harsh overhead lighting for softer, warmer lamps in the evening. Creating a dim, cozy atmosphere will signal to your body that it’s time to wind down.
Mistake #8: Napping Too Late in the Day
Napping can be a great way to recharge, but doing it too late in the day can interfere with your nighttime sleep. If you must nap, keep it under 20 minutes and avoid napping after 3 p.m., or you may find it harder to fall asleep later. Instead, if you’re feeling tired, consider a quick walk or some light stretching to boost your energy. This will keep your sleep schedule on track and prevent grogginess.
Mistake #9: Working in Bed
With many people working from home, it’s easy to slip into the habit of bringing your laptop to bed. However, this blurs the lines between work and rest, making it harder for your brain to switch off when it’s time for sleep. To maintain a healthy sleep routine, keep your workspace separate from your bedroom. This will help you mentally detach from work at the end of the day and sleep more soundly.
Mistake #10: Consuming Caffeine Too Late
Drinking coffee, tea, or other caffeinated drinks in the late afternoon or evening can make it difficult to wind down at night. Caffeine stays in your system for hours, keeping you alert when you should be getting ready for bed. Try cutting off caffeine intake by 4 p.m. to ensure it doesn’t disrupt your sleep later. This simple change can lead to more restful nights.
Mistake #11: Falling Asleep on the Couch
It’s easy to doze off while watching TV, but falling asleep on the couch can lead to discomfort and poor-quality sleep. Waking up with a sore neck or back isn’t the best way to start your day, and sleeping outside of your bed can also interrupt your sleep cycles. If you feel yourself getting sleepy, take that as a sign to move to your bed for a full, restful night’s sleep. You’ll wake up feeling much more refreshed.
Mistake #12: Exercising Right Before Bed
While regular exercise is great for your overall health, doing an intense workout too close to bedtime can leave you feeling wired. Exercise raises your heart rate and body temperature, which makes it harder to relax and fall asleep. To avoid this, aim to finish your workout at least two to three hours before bed, giving your body enough time to cool down. This change can help your mind and body settle into sleep more easily.
Mistake #13: Drinking Too Much Water Before Bed
Staying hydrated is important, but drinking too much water right before bed can lead to frequent trips to the bathroom, disrupting your sleep. Getting up multiple times during the night makes it difficult to achieve the deep, restorative sleep your body needs. To prevent this, try to drink the majority of your water earlier in the day, and reduce fluid intake an hour or two before bed. This will allow you to sleep through the night without unnecessary interruptions.
Mistake #14: Sleeping in an Uncomfortable Environment
A room that’s too hot, too cold, or too noisy can make it difficult to fall and stay asleep. These environmental factors can prevent you from reaching deep sleep stages, leaving you feeling groggy in the morning. To create an ideal sleep environment, adjust the temperature to a comfortable level, use earplugs if needed, and make sure your mattress and pillows provide adequate support. These changes can enhance your sleep quality and help you wake up more refreshed.
Mistake #15: Using Harsh Alarm Sounds
Waking up to a loud, jarring alarm can leave you feeling startled and stressed, rather than refreshed. The shock of a harsh alarm can even increase your heart rate and stress hormones first thing in the morning. Instead, opt for a gentler, progressive alarm sound that gradually wakes you up, allowing for a smoother transition out of sleep. This method can help you start your day feeling more relaxed and ready to take on the day.
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