It’s no secret, sleep is critical to our health and well-being. There are so many benefits that come with getting a good night’s sleep. Unfortunately, many people still don’t make sleep a priority in their life. The CDC reports that 1 in 3 adults don’t get the sleep they need. This can lead to various issues and difficulties with your health. Often times, people make sleep mistakes without even realizing they’re doing so. Here are some of the most common sleep mistakes you may not know you’re making.
The Top 5 Sleep Mistakes
Snoozing after your alarm
We’re all guilty of this sometimes. There’s nothing more tempting than pressing that glorious snooze button and getting a few more minutes of sleep. But while it may feel like a great idea at the time, the snooze button can disrupt important REM sleep. Late-stage REM sleep is a restorative sleep state, where your brain and body repairs, heals and grows. Disrupting this stage of sleep puts your body in fight or flight mode, increasing your blood pressure and heartbeat. Furthermore, that little amount of sleep you’re getting between snoozes is not restorative. So when your alarm goes off the first time, be intentional and proactive with getting out of bed. Eventually you’ll settle into a routine where it gets easier.
Not sticking to a sleep routine
Going to bed and waking up around the same time every day is important to our overall health. Irregular sleep patterns can lead to higher risk for several complications. These include obesity, hypertension and elevated blood sugar. In addition, there’s a higher risk of developing heart disease over the next decade. Keeping the same sleep routine helps our internal body clock build a stronger sleep wake cycle. A strong sleep wake cycle gives you the best chance at getting quality sleep. Make it a priority to create a routine and stick with it. Pick a realistic time for bed and an achievable time to wake up every day. The most important part is getting your full 8 hours of sleep.
Using your smartphone before bed
It’s getting late. So you brush your teeth, put on your PJs, then crawl into bed. What’s next? For many people, their hand goes straight for their smartphone for some late night scrolling. In fact, 66% of Americans admit to being on their phone before bed. But before you go to hop back on Instagram, there is something you should know. Being on your phone before bed is a big sleep mistake. Your phone emits blue light, which decreases your production of melatonin and reduces feelings of sleepiness. Plus, being on your phone stimulates your mind, making you more awake and active. It’s a good idea to turn off all your devices 30 minutes to an hour before you go to sleep. Keep your phone in a different room to ensure you stay off it. Instead, pick up a book or a calming hobby like knitting before sleep.
Taking a nap late in the day
Naps come with plenty of benefits. From stress-relief to cardiovascular health to just feeling refreshed, there are many reasons to take a nap. However, napping is one of those sleep mistakes you may not realize does any harm. The wrong nap can have adverse effects. If you take a nap too late in the day, it may interfere with your nighttime sleep. This is because napping later in the day consists of more deep sleep, which can disrupt your ability to fall asleep at night. As a result, you may mess up your nocturnal sleep cycle. Most sleep experts recommend taking a nap before 2pm. This will help ensure you get a lighter sleep, which won’t disrupt your nighttime sleep. Furthermore, you should aim to nap for about 20 minutes. Shorter naps have been shown to decrease grogginess and fatigue upon waking up.
Sleeping in the wrong environment
One of the sleep mistakes that may be easiest to fix is your poor sleep environment. Many people don’t put much thought into how their bedroom affects their sleep. They seem more focused on the look and design of the room. But it is extremely important have sleep be at the forefront when putting your bedroom together. For starters, you should be able to make your room as dark as possible, when necessary. That may mean getting blackout curtains to block out the sun in the early morning. You’ll also want to keep your room cool, around 65 to 68 degrees Fahrenheit, when going to sleep. This can help with your temperature regulation and letting your body know it’s time to sleep. Lastly, your room should be comfortable. This means having the right pillows, blankets, and especially the right mattress.
Stop making sleep mistakes. Come see us
If you think you’re making too many sleep mistakes, visit your neighborhood Sit ‘n Sleep mattress store. Our knowledgeable sleep consultants can help make sure you have the right mattress and bed settings to give you the best sleep possible.