A good night’s sleep is essential for proper body function. However, we often make mistakes in the bedroom that leave us sleep deprived and moody in the morning.
1# You sleep on a soft pillow.
Although this sounds a bit counter-intuitive, soft pillows are far from ideal for your neck. The ideal pillow should keep your backbone aligned with your neck.
If your head and neck are not in line with your spine, neck pain is inevitable, especially if you sleep on the side. People who sleep on their side are advised to use a higher pillow to fill the gap between the head and shoulders.
2# You sleep in a room without blinds.
Light is an enemy of good sleep! If there is too much light in your bedroom, it’s hard to fall asleep but easy to wake up. Get an eye mask or darker blinds in your bedroom, because quality sleep is not only important for your mood, but also for many other processes in your body.
3# You sleep in a room that’s too hot or cold.
Room temperatures above 23oC and below 12oC will interfere with the process of falling asleep or waking up. According to health experts, the ideal room temperature is around 18oC because it speeds up your metabolism.
4# You sleep on synthetic bed sheets.
Satin nightgowns, sheets and blankets may look nice, but sleeping in these materials actually increases your body temperature during sleep. As a result, you wake up in sweat. Health experts recommend sleeping in pajamas and nightgowns made of cotton and natural materials because they let your skin breathe thus maintaining your natural body temperature.
5# You sleep on an old, hard or very soft mattress.
If your mattress is old and lumpy, it is very likely that you will wake up with back pain.
If the mattress is too soft, back pain is again inevitable. This unfortunately applies to hard mattresses as well. Ideally, get a mattress cover that will adjust to your spine.
6# You watch TV, use your laptop or cell phone in bed.
The blue light emitted by modern electronic devices activates your brain and prevents it from receiving signals to go to sleep. If you get a message or e-mail during the night, even though your eyes are closed, the light reaches your eyelids and stimulates the nervous system and brain to wake you up.
It is best to leave your phone in another room before you go to bed. If you still need your phone, for the alarm for instance, leave it as far away from your bed. The same applies to TV! Turn it off an hour before you plan to go to bed to give your brain a chance to rest.
7# You sleep with your pet.
Even 63% people who sleep next to their pets wake up moody and tired, according to a survey. If you live with pets, set a comfortable place for them to sleep in, but make sure it’s away from your bed.
8# You use a pillow only for your head.
If you sleep on your back, place one pillow under your knee to improve your sleeping position. If you sleep on the side, put a pillow under your arm to support your shoulder and another one between your legs to keep your spine aligned with your head and neck.