6 Sleep Sins You’re Committing — And Why You Need to Stop
When you’re lying awake in bed, staring at the alarm clock, you’re not thinking about why you can’t catch any shuteye. You’re just thinking about how much you want to fall asleep. But the truth is that sleepless nights happen for a reason. If you’re suddenly struggling to sleep, it may be because you’re committing one of these sleep sins. These tips can help you identify which problems you need to address.
Sleeping on an old mattress
An uncomfortable bed is subtle. You may barely notice the sagging or the spring poking you in the side, but it still will have you tossing and turning through the night and waking up stiff and achy. The most common reason for an uncomfortable mattress is that it’s simply old: Most spring mattresses are due for replacement after 7-10 years.
If you want to get more time out of your next bed, buy a bed-in-a-box instead of a traditional mattress. These mattresses can be easier on your wallet, as well as provide comfort and support. The mid-tier Purple mattress is just one example, and their mattresses range in price from $699-$1,299 depending on the size of the mattress you choose, and these mattresses are known to accommodate all sleep styles.
Sleeping with your pets
Your pets deserve to be comfortable at night, too, but that doesn’t mean they should share your sleeping space. On top of limiting your space to get comfortable, pets jump on and off the bed, dig in blankets, knead, and do other things to disrupt your sleep. Even if you don’t notice yourself waking during the night, your pet’s stirring can be enough to affect sleep quality. You can keep pets in the bedroom, but set them up with their own comfy place to sleep.
Watching TV in bed
As a kid, you begged to have a TV in your bedroom. Now that you’re an adult, it’s time to rethink that late-night TV habit. You might think the TV helps you doze off, but in reality, the artificial light from the TV is keeping you up long after your body is ready for rest. Sleeping with the TV on also promotes lighter rest, which means you’re not getting the high-quality sleep you need to wake up feeling refreshed.
If the drone of the TV relaxes you, try using a white noise machine or listening to guided meditations instead. To optimize the audio, invest in a high-quality set of speakers. Better yet, go with wireless speakers that are Bluetooth-enabled so you can position wherever you’d like in the bedroom and be able to turn on and off via voice command.
Ignoring Your Sleep Apnea
While sleep apnea doesn’t necessarily lead to insomnia, it can have a significant impact on quality sleep. Sleep apnea is a form of breath disruption during sleep that brings pauses in breath or even choking, and there are two types: central and obstructive. Central sleep apnea happens when the brain doesn’t signal respiratory muscles, while obstructive sleep apnea happens when the soft tissues in the mouth relax and block the airway, and can be a symptom of overbite.
The use of a CPAP (continuous positive airway pressure) machine is a common remedy for both types of sleep apnea, and it uses pressurized air to open your throat to allow for comfortable breathing. In the case of overbite, correction can eliminate sleep apnea though certain treatments that vary depending on severity. Your dentist will be able to walk you through treatment options, but the common correction types are braces, clear aligners and surgery. Surgery is reserved for more severe cases, while braces and aligners can help with moderate and mild overbites.
Sleeping in on weekends
It’s not only sleep quantity and quality that matter. It’s also sleep regularity. One study cited by Science Daily found that irregular sleep schedules are linked to lower self-reported scores for happiness, healthiness, and calmness. However, while most of us are good at going to bed at a consistent time during the week, bedtimes fall to the wayside on weekends. But they shouldn’t. Since it only takes a couple of days to throw your sleep schedule out of sync, you’ll feel best if you keep your sleep schedule consistent all week long.
Staying in bed when you can’t sleep
Even with impeccable sleep habits, the occasional restless night can happen. When it does, don’t stay in bed longing for sleep. If you’re still awake after 15 minutes in bed, Greatist recommends leaving the bedroom and doing something relaxing. Once you feel tired, try lying down again. This strategy keeps you from associating your bedroom with sleeplessness.
Why solving your sleep problems matters
Everyone knows that a good night’s sleep helps them perform better the next day. However, the reasons to get quality rest go beyond your morning moods. Good sleep is also important for your mental health. For people with mental health conditions, good sleep is part of the healthy routines needed to manage their illness. Even without a mental illness, sleep is important for your mood, cognition, and overall sense of well-being.
If your insomnia is simply a symptom of stress, it’s important to look for ways to reduce stress. This can be in the form of regular massage to help relieve tension, a daily yoga practice, meditation, daily exercise, or even finding ways to eliminate certain daily tasks.
If you’ve already addressed the above issues but still have insomnia, then it might be time to talk to your doctor. While healthy habits are the foundation of good sleep, some people have sleep problems that go beyond self-help. Whether you’re suffering from a sleep disorder or need help turning off intrusive thoughts, there’s no shame in seeking help for your sleep problems.
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