15 Ways You’re Sleeping Wrong

A good night's sleep is essential for maintaining proper health. And while you probably think that you are sleeping well, there are some pretty common ways that people tend to sleep incorrectly. Bad sleeping habits can disrupt our body's sleeping patterns and leave us feeling tired the next day.

Only using pillows for your head

Place a pillow underneath your knees if you sleep on your back or between your knees if you’re sleeping on your side to take pressure off your lower back and align your spine properly. Also, placing a pillow under your top arm for support will keep your spine in the correct position for a good night’s sleep.

Sleeping in the fetal position

Sleeping in this position curves your spine which can lead to back pain. Lengthen your spine by propping pillows under your arm and knees for a more properly aligned position.

Sleeping with your pet

Studies show that a large percentage of people who slept with their pets had poorer quality sleep. Animals have different sleep habits than humans and can cause their human counterparts to be woken up too much during the night.

Sleeping on your stomach

Sleeping on your stomach causes your spine to twist and your lower back to be unsupported which can lead to neck and back pain. Sleeping on your side with your legs propped up with pillows is the best position for quality sleep.

Using a pillow that’s too soft

It’s important to keep the body properly aligned when sleeping. Using a pillow that is too soft can cause chronic neck pain because the spine is not supported.

Not having a consistent bedtime

Going to bed at the same time every night keeps your biological clock running smoothly. Having different sleep times, especially on the weekends, can disrupt your body’s circadian rhythms and make it more difficult for you to get consistent quality sleep.

Sleeping without blinds or curtains

Any light coming into the room can disrupt your body’s circadian rhythms. Light causes suppression of melatonin and can interfere with sleep and wake cycles. Having blinds or curtains that let in as little light as possible can help you stay asleep and wake up more refreshed.

Sleeping too much

The exact amount of sleep a person needs can differ, but sleeping more than eight or nine hours a night is not necessary. Too much sleep can actually cause you to feel more sleepy during the day.

Sleeping on an old mattress

Having a good quality mattress that supports your body is extremely important. Depending on the quality of the mattress, it should be replaced every five to ten years. Tossing and turning during the night may be a sign that your mattress needs to be replaced.

Having a mattress that’s too soft

If your pelvis is sinking into your mattress too much it can lead to chronic back pain. A mattress should be firm enough to support your entire body so that your spine is aligned properly.

Your mattress is too hard

Alternatively, a mattress that is too hard can cause stiffness and curvature of the spine. A mattress should be firm enough to support your body properly but not so hard that it has no give to it.

Using electronics before bed

Too much light at night can disrupt your sleep patterns but phones, computers and televisions emit blue light which is even worse. Blue light suppresses melatonin, the hormone secreted by your body to help you sleep at night. It’s best to turn off all electronic devices a couple of hours before bedtime to allow your body to fall asleep properly.

Going to sleep on a full stomach

Eating heavy meals right before bed can be uncomfortable and make falling asleep more difficult. It is best not to eat two to three hours before going to bed as lying in a prone position right after eating can cause heartburn and acid reflux.

Your room is too hot or cold

The optimal temperature for sleeping is between 54 and 75 degrees. At night our body’s temperature naturally drops to induce sleep. If it’s too hold or cold in the room our body will struggle to maintain this temperature and our sleep can be disrupted.

Drinking alcohol before bed

While alcohol can relax the body and help a person to fall asleep quicker, having alcohol in your system can interfere with a good night’s rest. It interrupts REM (rapid eye movement) sleep which can cause you to feel drowsy and have trouble concentrating the next day.