Sheldon’s Corner: 8 Things You Do That Ruin Your Sleep
Sleep is something that we spend a third of our life doing. It would seem only natural for us to be excellent at it, but as it turns out, we still make a lot of mistakes when it comes to achieving quality sleep. Not everyone sleeps the same, and some people just have trouble sleeping at all. It’s quite possible that you haven’t even noticed the 8 Things You Do That Ruin Your Sleep.
Using the Wrong Pillow
As everyone’s body isn’t the same, neither are the pillows that you need to achieve quality sleep. Take account of the position you normally sleep in. People who sleep on their side need a firm pillow to support their head and neck, while people who sleep on their stomach or back need a softer pillow to stay level with the bed. Luckily, many newer pillows indicate which type of sleeper they are for nowadays, making it easier for you to pick out the right one.
Sleeping at the Wrong Temperature
For many of us, sleeping in the summer can be a grueling ordeal. You’re sweaty, uncomfortable, and hot as you constantly change positions before you fall asleep. In order to get a quality night of sleep, it’s recommended to keep your room at a cool temperature. As you fall asleep, your body temperature begins to decrease and a cool room will help your body go through the process. The National Sleep Foundation recommends setting your thermostat to 65 degrees Fahrenheit for the best results.
Your Phone is Too Bright
As we become more attached to our cell phones, it becomes harder and harder to put it down before going to sleep. Many of us check social media or read articles on our phone or tablet in our beds. The problem with this, however, is that electronic devices emit blue light which can block your body from producing melatonin. Melatonin helps us fall and stay asleep, so this is a crucial hormone to have. To fight this, try setting your phone to its night mode settings or consider not using your phone for at least ten minutes before bed.
You Snooze Too Much
Some people hate getting up early in the morning. Not all of us are morning people and it’s hard to get up for things you most likely have no interest in doing, like going to work or school. As a result, many people set their alarm clocks ten minutes early and hit the snooze button until they eventually wake up. Unfortunately, snoozing can actually cause a negative effect on your sleep quality. When you snooze, your sleep is broken down into fragments and the body never truly reaches the state of rest, leaving you groggy for the day.
You Drink Too Often
After work, you probably just want to relax for a bit, binge watch your favorite show on Netflix and sip down a few glasses of beer or wine. While this will relax you at the time, it can have a very negative effect on the quality of sleep that you are getting if you drink too close to bedtime. Alcohol can disrupt your brain waves and stress your body during digestion, causing your body to work hard during sleep and make you feel terrible upon waking. Try limiting your daily alcohol consumption to occur a few hours before bed for decent results.
Your Feet Are Cold
While many people prefer to warm their naked feet inside their blanket and sheets, some would have better luck sleeping if they tried something else. Wearing socks while you sleep can have some positive effects, and would keep your significant other happy for not having to feel cold feet as they sleep. Keeping warm feet and other body parts will allow your blood vessels to dilate, meaning that it is easier to fall asleep faster. Be sure to air out your feet sometime during the day, though, as constantly wearing socks could possibly lead to skin problems.
Too Much Caffeine
Many people go through their whole day drinking coffee, tea, or other caffeine-heavy beverages so they can get important tasks done like driving long distances, working, or just staying awake in general. While the caffeine in these beverages will help you stay awake when you need it, it can also prevent you from going to sleep later when you are just trying to rest. It is estimated that drinking coffee as far as 6 hours from bedtime can shorten your sleep by an hour and make you restless during sleep.
Sleeping on a Bad Mattress
Sleeping on a bad mattress can cause you a great deal of sleep-related stress. There are many different types of mattresses for the different types of body shapes out there, and having the wrong type could be the difference between a good night’s rest and a terrible day. Experts recommend that people should change their mattresses at least once every ten years. Mattresses are not built to last forever and a bad mattress can do a great deal of harm if you are prone to pain.
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