What are the 7 mistakes to avoid to get a good night’s sleep? Do you know?
We spend nearly a third of our lives sleeping! Just like breathing, heartbeat, or digestion, sleep is one of the vital functions of our body.
Sleeping well helps maintain physical, psychological, and intellectual faculties.
But according to the latest health insurance figures, nearly 1 in 3 Americans say they are subject to sleep disorders.
In this article, I will show you the 7 mistakes not to make in order to ensure a good quality of sleep and thus fully enjoy the benefits of a restful night.
Also read: How To Sleep Better And Benefit From Restful Sleep? Our Practical Solutions!
Let’s go.
What Is Good Sleep?
In a society in constant turmoil, in which we must be more and more efficient and where we put pressure on ourselves for everything and anything (children, spouses, work, friends, etc.), immersing ourselves in the arms of Morphée can be seen as a waste of time.
But a lack of sleep can unfortunately lead to serious pathologies, so it should not be taken lightly!
“Sleep of sufficient quality and duration is a key factor in the prevention of aging and disease”, assures Dr. Joëlle Adrien, President of Insv.
→ The Complete Guide to Sleep: Everything you need to know to sleep well and stay healthy
A good sleep allows:
- Maintaining physical and mental abilities.
- Maintaining body temperature throughout the day.
- The elimination of toxins.
- Replenishment of energy stocks in muscle and nerve cells.
- Hormone production. In particular growth hormone and melatonin (essential because it is what prepares the body and the brain to sleep).
- The regulation of metabolic functions (including blood sugar leading to overweight and diabetes).
- Stimulation of the immune defences.
- Regulation of mood and stress activation.
- Maintaining learning and memory skills.
7 Mistakes To Avoid For A Good Night’s Sleep
Today, I am going to present to you the 7 mistakes you should not make to find a quality sleep. I’m sure you’ll find it.
1 – Too Much Noise
It is true that noise can be a disruptive factor for sleep. To sleep better in a noisy room, you can, for example, use earplugs. If your room faces the street (close the windows or install double glazing). Finally, it can be helpful to find the source of the noise and find ways to reduce or resolve it.
2 – Too High A Temperature
Make sure that the temperature in the room does not exceed 20°C. In the summer, it will be a bit complicated, but you will have to understand that a cool room allows you to sleep better. The ideal temperature is around 18°C.
If the temperature is too high, here are some tips that can help you:
Open the windows to let in fresh air, if possible.
Uses a fan to distribute the air in the room and create a pleasant breeze.
Turn off lights and electronic devices, which can produce heat.
Use a lightweight duvet or cotton blanket to stay cool at night.
If you have an air conditioning system, regulate it so that the temperature is comfortable for you.
Use a humidifier if the air is too dry
3 – Too Much Light
Try to have a bedroom immersed in the most complete darkness, this will allow you to improve your time to fall asleep but also to stay asleep longer.
Here is a list of some tips for keeping your bedroom pitch dark:
Close curtains and shutters to block outside light.
Use an eye mask to protect yourself from the light.
Turn off lights and electronic devices that can produce light, such as your alarm clock.
4 – A Bed That Is Not The Right Size
A bed of 140cm x 190cm is not enough for two people. For total independence, it is best to opt for a 180cm wide bed, which will allow you to move without disturbing your partner. However, a 160cm bed can also be a good alternative if you are not too demanding in terms of space.
As for the length, it is recommended to allow 20cm more than your height in order to be able to stretch out comfortably without protruding from the bed. You won’t have to worry about space constraints while sleeping peacefully in this way.
5 – A Poor Quality Bed
A recent study conducted by the Montpellier University Hospital revealed that sleeping on new bedding can actually save up to 53 minutes of additional sleep per night.
It is therefore essential to choose your bed carefully, taking into account not only its size but also the quality of its base and mattress.
Investing in quality bedding may seem expensive in the short term, but the benefits to your long-term health and well-being are definitely worth it.
→ The criteria to take into account when choosing bedding adapted to your needs
6 – The Mobile Phone At Your Fingertips
Numerous studies have shown that the waves emitted by mobile phones can disrupt sleep by causing an alteration in the quality of sleep and even by causing a loss of sleep of an hour or more.
This is why it is strongly recommended not to leave your mobile phone switched on near your head when you sleep.
If you’re the type who can’t part with it, you can always put it in airplane mode to stop the waves.
This way, you can sleep peacefully without being disturbed by vibrations or notifications from your phone.
– Your Pet In The Room
An animal in the room and it is assured awakenings all night long. So avoid it as much as possible! While this can be comforting, it’s not a good idea if you have trouble sleeping.
It would be better to leave them in another room to avoid too frequent nocturnal awakenings during the night.
8 – Not Establishing A Bedtime Routine
Establishing a routine before sleep signals the body that it’s time to relax and prepare for sleep.
They can include activities like reading, brushing your teeth, listening to soothing music, or meditating.
By maintaining a routine each night that is unique to you, your body learns to relax and prepare for sleep more easily, which improves your quality of sleep and reduces insomnia.
Conclusion
Now you know what are the 7 mistakes to avoid to get a good night’s sleep. In summary, to guarantee you a good night’s sleep, it is crucial to avoid these 7 mistakes.
They can make it difficult to fall asleep and disrupt your sleep quality, which can impact your long-term mental and physical health.
So, heed these mistakes to promote restful and rejuvenating sleep.
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