7 Ways You’re Sleeping Wrong

Sleep is a valuable thing--worthy of time and effort to make sure it’s the best it can be. Here are seven common ways you may be hurting your sleep. Some of them may be surprising.

1. The only pillow you’re using is for your head

Everyone needs a perfect pillow to nuzzle into after a long day. However, many of us don’t use pillows for purposes other than a soft head cushion. Pillows are actually great tools for a good night's sleep. If you tend to fall asleep on your back, try using a pillow underneath your knees. This will help alleviate stress on your lower back. And if you’re a side-sleeper, putting a pillow between your knees will help align your spine.

2. Your room temp is too hot

According to the National Sleep Foundation, attempting to sleep in a hot room is the perfect recipe for a night of tossing and turning. It is suggested that the perfect room temperature is 65 degrees. Everyone has preferences when it comes to how cool a room is, so experiment until you find the one that feels cool enough for you.

3. You use technology before bed

Scrolling through Instagram or Facebook before you close your eyes seems like a natural bedtime routine. Or maybe your habit is falling asleep to reruns of Seinfeld. What’s the harm in that, right? Actually, going to sleep right after engaging in screen time can be a detriment to your restful sleep. The blue light that is emitted from the screen stimulates your brain, leaving your body unable to go into full rest mode. You should actually stay away from screens for up to an hour before you fall asleep. This may seem like a tough challenge, but is having a good sleep cycle worth it? You decide.

4. You don’t have a set sleep schedule

One night you’re asleep at 9:30. The next you’re bingeing Friends until 3 a.m. If this is you, your body may be suffering from lack of bedtime routine whiplash. Your body loves and needs routine, especially when it comes to sleep. If you train your brain and your body with a sleep schedule, they will know what to expect, resulting in good restful sleep--and easier mornings.

5. Your mattress is too hard

While a firm mattress is very desirable, there is actually such a thing as too hard. When a mattress is too stiff, your body doesn’t sink into it. This isn’t desirable because the harder surface can cause your spine to start curving. If you’re worried that your mattress may be too firm, look into getting a foam topper to add a little more padding for your back.

6. Your mattress is too soft

Soft mattresses may feel heavenly, but your back may not agree. If you find that your hips are sinking multiple inches into the mattress, this is a sign it’s too soft. It’s nearly a guarantee that your spine doesn’t appreciate being improperly aligned night after night.

7. You drink alcohol before bed

Winding down with a glass of wine sounds like a great way to fall asleep. In theory. In reality, it’s not the best way to get a full night’s rest. Alcohol may help you fall asleep, but it leaves your body to break down excess sugar, which keeps it from entering into a solid REM cycle. Have a drink earlier in the night and follow it up with water to avoid dehydration. Your body will thank you.