6 Common Sleep Mistakes — And What To Do Instead

Did you know that the number of people experiencing sleep difficulties is on the rise? In fact, the issue is becoming so widespread that experts believe that we may be in a “sleep crisis,” with unprecedented numbers — some 30% of the population — finding it more difficult to fall and remain asleep than ever before. 

Having a single bad night of sleep can be damaging enough, leading to decreased energy levels that make it difficult to take care of life’s responsibilities. Plus, there’s simply no avoiding the fact that we’re much more likely to be grumpy when we wish we could still be in bed!

Long-term poor sleep habits can have more severe consequences, increasing the risk of diabetes, high blood pressure, depression, memory troubles, and premature ageing. 

There’s no way to guarantee a perfect night’s sleep every night, but you can increase the chances. In many cases, that comes down to simply avoiding the common sleep mistakes that people all too often make. While some people have sleep issues that require the help of a specialist, a big percentage of people will find that they can improve their relationship with their bed just by making a few small changes. 

Using Technology In Bed

There are many reasons why the number of people with sleep difficulties is on the rise, and one of them is undoubtedly the fact that we all have smartphones. The amount of time adults spend looking at their devices has been steadily increasing, and it’s not just the number of hours that’s concerning, but when those hours are taking place.

Looking at screens before bedtime has been shown to make it more difficult to fall asleep, and that shouldn’t be surprising, since the stimulating content that we look at while using our devices keeps our brains in a state that’s essentially the opposite of what we need to fall asleep. 

If you find yourself looking at your screen in the hour before bed, make a conscious effort to do something else instead. Reading, meditating, breathwork, and yoga all offer a wide range of benefits, one of which includes making it easier to reach the land of nod. 

Consuming Caffeine and Alcohol Late in the Day

Consuming caffeine or alcohol can be pleasurable, but it’s important to be aware that it can impact your ability to fall and remain asleep.

Most people are aware that drinking coffee before bed can disrupt their sleep. Not everyone knows that caffeine can stay in your system for up to eight hours, which makes even drinking coffee late in the afternoon risky from a sleep perspective. Alcohol can seem sleep-friendly, since it has sedative properties; however, though that can make it easier to fall asleep, it can seriously reduce REM sleep, which leads to diminished sleep quality. 

While caffeine and alcohol are not conducive to quality sleep, there are other products that are. CBD products, such as CBD oils, gummies, and vapes, have been shown to boost sleep quality by promoting relaxation and reducing some of the causes of poor sleep, such as stress and anxiety. Many users find that taking CBD an hour before sleep and combining it with relaxing activities such as meditation and reading makes it easier to fall asleep. Some teas, including camomile, lavender, and magnolia, are also believed to be sleep-friendly. 

Napping During the Day

There’s only so much sleep that humans need, and if you’ve been napping extensively during the day, then it’s unlikely that your body will be in a sleep-ready state just because nighttime has rolled around.

There are times when a short nap is refreshing, but in many cases, it’s generally best to avoid taking a nap. That’s especially true if there’s no guarantee that it’ll be a short nap, since naps of sixty minutes or more are much more likely to damage your later sleep quality.

If you must take naps, then keep them short — 10 – 20 minutes — and early in the day. A brief snooze at 2 pm will likely be OK; a lights-out nap at 5 pm will not be. 

Sleeping In a Non-Sleep-Friendly Bedroom

Just because your bed is there, that doesn’t mean that your bedroom is sleep-friendly. While some people have the capacity to sleep in all environments, most of us require certain conditions in order to consistently get a good night’s sleep.

Ensuring your bedroom meets those needs is an easy way to nudge yourself towards better sleep habits. First, make sure your bedroom is senses-friendly — is it an optimal temperature (around 16-18°C)? Are there no distracting noises from the streets/your neighbours (if yes, then invest in a good pair of earplugs)? Is the space tidy and organised (clutter has been associated with worsened sleep quality)?

Ruminating On Anxious Thoughts

We’re not robots. Your thoughts and feelings can creep into your mind just as you’re falling asleep, and it’s only natural that we let them affect us, especially if they’re anxiety-inducing.

The problem is that ruminating on anxious thoughts can make it much more difficult to fall asleep, and that can make your anxiety worse the following day. While allowing yourself a few minutes to ruminate on thoughts is fine, it’s best to take control before the thoughts begin to spiral. You can clear your mind while trying to fall asleep in a number of ways, including counting backwards from one hundred or using the 4-7-8 breathing technique, in which you inhale for four seconds, hold for seven, and then exhale for eight. 

Not Listening to Your Sleep Needs 

Finally, remember that it’s important to listen to your sleep needs. A lot of sleep-related advice is broadly applicable, but it’s not universal. Everyone’s different, and what works for one person may not work for another. For example, some people find that taking a warm shower before bed can put them into a sleep-friendly, relaxed state; for others, it will raise the heart rate and blood pressure, making it difficult to fall asleep.  A little bit of trial and error can help uncover what works for you.

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Becky

Meet the award-nominated UK lifestyle blogger behind Spirited Puddle Jumper – a mum of three living in South East London! Becky shares the real ups and downs of family life, parenting tips, and lifestyle inspiration, proving that being a mum doesn’t mean you stop being fun or having other interests! Follow along for honest insights into UK family life and opinions on a whole range of topics, from travel and food, to beauty reviews, home and DIY, business and health and wellness.