It’s common knowledge that sleeping for 7-8 hours every day is essential for your overall physical and mental well-being. Even one night of restless sleeping can leave you feeling exhausted and unfocused all day. People around the world have some common sleeping habits that can affect the sleep cycle adversely. Here is a list of 7 good and bad sleeping habits commonly seen in people.

1. Using electronic devices in bed

The blue light from electronic devices like phones, laptops, and tablets, can inhibit melatonin (the sleep hormone) production in the body, adversely impacting your ability to sleep. The longer you use these devices in bed, the more difficult it becomes to fall asleep. Moreover, anything you watch or see at night can trigger anxiety, flooding the stress hormone called cortisol in your body. This keeps the body alert and active, making it harder to relax and sleep. 

Verdict: Bad habit

2. Sleeping wearing earplugs

Sleeping with earplugs can be quite helpful in boosting the quality of sleep. They work amazingly well in blocking out sounds while you sleep, helping you get deep sleep. However, these earplugs do come with a few risks as they can push the earwax back into the ears, causing problems like tinnitus and temporary hearing loss. These can also cause ear infections. 

Verdict: Bad habit

3. Sleeping with socks on

Wearing socks in bed helps to regulate the body's internal temperature. The body's core temperature decreases during the night. Warming up the hands and feet can help dilate blood vessels releasing heat through the skin, thereby lowering your core temperature. According to research, warm skin is linked to getting to sleep more quickly. 

Verdict: Good habit

4. Combing hair before sleeping

It's considered a great habit to brush your hair before bedtime. Doing this not only helps in removing snarls but also aids in the distribution of natural oils to the hair during sleep, ensuring extra conditioning. In addition to improving hair health, combing your hair before going to bed is an incredible way of relaxing and reducing stress. As per studies, it can aid in stimulating blood flow to the scalp and relieving the physical signs of stress. 

Verdict: Good habit

5. Using satin pillow covers

Using satin pillow covers with a soft, luxurious feel is an excellent way to ensure a better quality of sleep. Sleeping on satin makes it less likely for you to lose hair and allows your skin pores to breathe, thereby reducing the risk of developing acne. In addition, those who suffer from dry skin should definitely switch to satin pillow covers,  as they can help your skin look youthful and supple. As a bonus, sleeping on the slippery surface of satin pillow covers results in way fewer creases on the face. 

Verdict: Good habit

6. Wearing eye masks

Exposure to light during bedtime can disrupt your body’s natural cues to sleep. An eye mask can be super helpful in blocking out artificial light while giving you a soothing effect, making you sleep faster and better. Eyemasks are particularly beneficial for those who don’t have blackout curtains, work a night shift, or have insomnia.

Verdict: Good habit

7. Using multiple pillows

While sleeping with more than one pillow might seem like a supportive option, it can disrupt the natural alignment of your spine. In such cases, you sleep with your head at an incline, making your spine lose its normal cervical curvature level. This can lead to stiffness in your spine and cause difficulty falling asleep. 

Verdict: Bad habit

It is vital to be mindful of your sleeping habits as they can significantly affect the quality of your sleep, thereby impacting your energy levels, focus, and overall health. Finding it difficult to fall asleep,

Consult An Apollo Sleep Specialist

 

Medically reviewed by Dr Sonia Bhatt.