12 Ways That You May Be Sleeping Wrong

Even if you only eat kale and spinach, exercise every day and resist all the naughty treats that bakery's offer, it won't matter if you don't actually get enough sleep. A sufficient amount of sleep is crucial for your health. 

To make that precious 8 hours a night work to it's full extent take a look at your sleep habits, find the mistakes, and learn how to fix them:

1. You only use your pillow for your head. If you sleep on your back, wedge one under your knees to take pressure off your lower back. Or if you sleep on your side, place a pillow underneath your top armpit to support your arm and one between your legs to keep your spine aligned.

2. You sleep on your stomach. Sleeping facedown can cause some obvious issues, with not being able to breathe an obvious one. Because you need to turn your head to one side to get air in and out, you the twist your spine. Over time, this can cause neck and back pain, says Ilene Rosen, M.D., an associate professor of clinical medicine for the University of Pennsylvania School of Medicine in Philadelphia. To straighten your spine, bend the elbow and knee on the side you typically turn your head toward, and put a pillow underneath that armpit and hip. If you tend to ditch the the pillows and wake up flat on your stomach, tape a tennis ball to the front of your pajama shirt to prevent yourself from rolling over while asleep. And if you really can't sleep in a modified position, then wedge a thin pillow under your abdomen to take pressure off your back.

3. You drink alcohol before bedtime. While drinking at night can help you fall asleep at first, it can also cause you to wake up throughout the night, which will the effect your quality of sleep. The more you drink, the worse you're going to sleep. If you plan to throw back a fair few drinks, then start early and slow down towards the end of the night.

4. You don't have a bedtime. When you crash at 9 p.m. on Monday night and stay up all night Tuesday to binge-watch Friends, your body will be confused on when to shut down on Wednesday night. A consistent sleep schedule helps your body know when it's time to fall asleep and wake up, Leve says.

5. You sleep in on weekends. We all think we can run on minimum sleep all week and then catch up Saturday morning, but Leve says it doesn't work like that. Recent research suggests skimping on sleep can actually lead to permanent brain damage that can hinder your alertness and brain power, and binge-sleeping can't fix that.

6. You sleep on a super-fluffy pillow. Ideally, your pillow should elevate your head and neck just enough to keep your spine straight. Pillows that raise your head more than a few inches cause you to round your head and shoulders forward. 

The best quality pillow will be the one with the best return policy. It's almost impossible to tell whether a pillow will be comfortable before you take it home. When you do take it home, ask your partner or flat mate to look at you and touch along your spine. If it's not straight when you lie on the pillow in your typical position, then return it to the store. 

7. You sleep on a mattress that's older than you. Most mattresses only last for five or 10 years, max, depending on the quality of your mattress, your weight, and how much time you spend in bed. If yours is sagging in the middle then you'll likely wake up with lower back, hip, or shoulder pain. A foam cover or a new mattress can fix this.

8. You sleep in synthetic materials. That goes for both lingerie and bedding.

Foam mattresses, satin sheets, and satin PJs may feel good. But they retain body heat more than natural materials, which can amount to a temperature change that wakes you up, Leve says. Always sleep in sheets and pajamas made of cotton, bamboo, or natural fiber. If you have a foam mattress, use a wool mattress topper that's at least a half an inch thick. It will wick away body moisture so you don't wake up with the sweats.

9. You sleep on a mattress that's too soft. It may feel magical but it's no good for your back. Yours is probably too soft if you feel like you sinking into it. If your pelvis drops more than a few inches, you could suffer from lower back pain, Leve says.

10. You sleep on a mattress that's too hard. If your body doesn't sink at all, you could develop a curve in the spine that causes a stiff back and shoulders or hip pain in the morning, Leve says. Buy a foam mattress cover to make it a little more soft. 

11. You sleep in a room with no blinds. Humans aren't designed to bask in streetlights while they sleep. "Try black out shades — they're the best thing you can do for your brain," Leve says. Or alternatively, a sleep mask is helpful.

12. You sleep with your pet. Sixty-three percent of pet owners who sleep beside their pets sleep poorly more often than not, according to research presented at a recent Annual Associated Professional Sleep Societies meeting. Hope Buddy likes the floor.

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