How many hours of sleep do you get per night? If your answer is less than 6, then you’re most likely going about your day-to-day life in a constantly energy-less state. Bare in mind that not getting enough sleep will throw your life into a spiraling downfall, as this directly affects your decision-making abilities, your mood, and your memory. Your physical health will deteriorate if you don’t change some sleeping habits.

It’s possible that your sleep deprivation is stemming from a more unusual source - something that you thought would never affect the way you sleep. Below I’ve provided some of these factors that most people wouldn’t know about, and how you can fix them, so you’re able to sleep like a baby from here onwards.

Your bed

First thing’s first, if you don’t sleep on a bed, then you know where to start. If you sleep on a couch, in a car, or on the floor, then the first thing I suggest you do is migrate to an actual bed.

But if you sleep on an uncomfortable mattress or in a bed that isn’t suited to you, then you might as well sleep on the floor. This will also affect the quality of your sleep, and you also risk injury. It makes it very hard to sleep if you’re in pain.

So, for these reasons, it’s important to get yourself a properly suited mattress. Look at it as an investment for your health. Not only will you have a good night’s rest every night, but you will also reap other benefits from sleeping on a comfortable mattress such as improved circulation,  joint pain relief, and a healthier spine.

Charging your phone overnight

I assume that a large majority of us make this common mistake. Is the last thing you look at before you shut your eyes your phone? If so, then you’ve just found a large reason why you’re not sleeping well at night. This also applies if your phone tends to go off while you sleep, or when a light is constantly displayed while it’s charged over night.

The blue light that is emitted by electronics plays with your circadian rhythm, and it also stimulates being awake. Avoid any electronic screens in the hour leading up to bedtime. Also bare in mind that the slightest bit of light that displays from your phone can disrupt your sleep. Try charging your phone during the day, or let them charge outside the bedroom if you need to recharge it while you sleep.

Washing your face right before bed

For the sake of your skin care and hygiene, I hope all of us make this mistake. Although we might have a great, pimple-less skin, splashing cold-water on your face will shock you into alertness. This is commonly recommended when you want to wake up and need energy, which is not ideal when you’re about to go to sleep.

As an alternative, consider using warm water to wash your face at night. If you really can’t give up the cold water, then consider going all out. A splash will wake you up, while longer exposure to cold-water will slow down your bodily systems – the difference here is the amount of time you apply water to your face for. There’s evidence that holding your face in water for 30 seconds can trigger the something called the Mammalian Dive Reflex, which lowers blood pressure and your heart rate, which can facilitate sleepiness.

David Halton