Underestimating How Much Sleep You Need
It is generally recommended to get between 7 and 9 hours of sleep each night to allow your body to fully recover and regenerate. However, sleep needs vary from person to person. While some people feel fully refreshed after only 6 hours of sleep, others require more time to recover. Your lifestyle, age, and even your sleeping environment—including the quality of your bed and bedding—play a crucial role in the quality of your rest. If you wake up feeling irritable or struggle to stay alert at work, it may be a sign that your body needs more sleep.
Eating Too Much—or Too Little
Give your body what it needs by choosing a light, balanced evening meal. Avoid eating too little, as hunger may wake you up during the night. On the other hand, a heavy meal can cause digestive discomfort. During the night, bodily functions slow down, making digestion more difficult. This is why it is important to allow enough time for your body to digest before going to bed. Opting for a lighter dinner can help prevent discomfort and promote a more peaceful night's sleep.
Spending Time on Screens Before Bed
We are all tempted to check our phones or scroll through social media before bed, aren't we? It has become almost automatic. However, this is one of the biggest mistakes you can make. Looking at your smartphone or tablet just before bedtime keeps your mind engaged and prevents you from truly relaxing, delaying the onset of sleep. Our advice: put your phone away at least one hour before going to bed. Instead, why not read a book or watch television? Unlike smartphones, television generally requires less interaction and attention, which may make it easier to fall asleep.
The real issue with phones is the blue light they emit. Blue light interferes with your brain's production of melatonin—the hormone responsible for sleep—and disrupts your natural body clock. To enjoy hotel-quality sleep, where everything is designed to promote relaxation, say goodbye to screens before bed and create a calming atmosphere in your bedroom. You'll notice a real difference when it comes to falling asleep peacefully.
Turning Your Bed Into a Workspace
If you regularly work or answer emails from your bed, it may be time to break that habit. Using your bed for activities other than sleep is not recommended because your brain may begin associating it with activity rather than rest. Sleep experts recommend reserving your bed exclusively for sleep. If you wake up during the night and struggle to fall back asleep, it is often better to get out of bed and do something relaxing, such as reading, drinking herbal tea, or even knitting. This helps reinforce the association between your bed and sleep, encouraging calmer and more restorative nights.
Not Taking Time to Unwind
Do you sometimes spend your evenings working or exercising right before bed? Be careful—this could disrupt your sleep. Your brain needs time to prepare for rest; it doesn't switch off like a light. Ideally, allow yourself 30 to 60 minutes of genuine relaxation before going to bed (and no, scrolling on your phone doesn't count). Why not pick up that book you've been meaning to finish? Reading allows you to disconnect from the day's demands and drift more easily into a restful sleep.
Turning Up the Heat
The temperature of your bedroom plays a major role in sleep quality. A room that is too warm can make it harder to fall asleep, reduce deep sleep stages, and increase humidity levels. For optimal sleep, experts recommend maintaining a room temperature of around 17°C (63°F), particularly for people who suffer from sleep apnea. A cool, well-ventilated bedroom not only helps you fall asleep more easily but also makes waking up feel more refreshing. Proper ventilation also helps protect your sleeping environment by limiting moisture build-up in both the room and your bedding. Over time, this promotes better sleep hygiene and can even help extend the lifespan of your mattress. For more tips, discover our guide on how to extend the lifespan of your mattress.
Consuming Caffeine
Everyone knows that caffeine can delay sleep, but its effects go much further than that. It can also reduce sleep quality by fragmenting sleep and causing small awakenings throughout the night, preventing truly restorative rest. Whether it comes from coffee, tea, chocolate, or cola-based drinks, caffeine should be avoided in the evening and consumed in moderation during the day.
At night, it is also advisable to avoid energy drinks, tea, coffee, and alcohol. These beverages can interfere with the first stages of sleep, when the body begins to relax but the brain remains partially alert. By consuming them, you keep your body in a heightened state of alertness, delaying the natural process of falling asleep. They can also increase night-time awakenings by causing more frequent trips to the bathroom and feelings of thirst, further disrupting continuous, restorative sleep.
To sleep better and wake up feeling refreshed, it is important to monitor your intake of these beverages, especially later in the day.
Going to Bed Stressed
In the evening, it is easy to become overwhelmed by worries and anxiety. To reduce these thoughts and make it easier to fall asleep, we recommend incorporating regular physical activity into your routine. Physical fatigue can genuinely help you fall asleep by redirecting your focus away from daily concerns.
In addition to exercise, consider relaxing activities such as reading, yoga, meditation, or even a creative hobby. These activities help reduce screen time before bed and create an environment that encourages restorative sleep in a bed designed with hotel-quality comfort. By adopting these habits, you'll put yourself in the best possible conditions for a peaceful night's sleep.
Sleeping on Poor-Quality Bedding
To enjoy quality sleep, it is essential to have bedding that meets your needs. If your mattress is showing signs of wear and your nights have become restless, it may be time to upgrade to bedding worthy of a professional hotel. The Sweet Bed™ by ibis mattress, designed to deliver exceptional comfort, is an excellent option. Its optimal support and plush feel create the sensation of sleeping on a cloud, helping improve overall sleep quality.
However, a great mattress alone is not enough. It is equally important to sleep in soft, comfortable bed linen. ibis cotton percale sheets, inspired by hotel expertise, are renowned for their freshness and long-lasting comfort. They wrap you in softness and create the perfect environment for peaceful nights. With bedding of this quality, every night becomes a true wellness experience, allowing you to wake up refreshed and ready for the day ahead.
Going to Bed at Random Times
Many people go to bed at different times every night—10 p.m. one day, midnight the next, and sometimes even much later. However, the time you fall asleep has a significant impact on sleep quality. To fully benefit from your eight hours of rest, it is important to establish a routine. Going to bed at the same time every night and following a consistent bedtime ritual helps your body regulate its natural sleep cycle.
So, what does the perfect evening routine look like for a dream night's sleep? Choose a light dinner at least three hours before bedtime. After eating, focus on calming activities such as reading or meditating, and avoid screens until lights out. Try to go to bed at the same time every night to help your body maintain a healthy rhythm. Remember that everyone is different, and you may need to adapt these recommendations to suit your own needs. By following these simple habits, you'll give yourself the best chance of enjoying peaceful, restorative nights—just like at a hotel.
