Many of us know the frustration of tossing and turning at night. While sufficient sleep is crucial for your health and overall well-being, falling asleep quickly and waking up refreshed can be a struggle for many. Surprisingly, avoiding a late-night cup of coffee might not be enough — some seemingly harmless habits could be quietly sabotaging your chances of a restful night’s sleep.

Cotton is often considered a great material for bed linens because it’s natural and clean. However, it may not be the best choice for quality sleep. Cotton absorbs sweat from your hair and skin, requiring frequent washing. Additionally, it takes a long time to dry, so if you tend to overheat at night, the fabric can retain moisture and become damp.

A better alternative is silk bed linens. Silk offers excellent thermal conductivity, keeping you warm in winter and cool in summer. It’s hypoallergenic, resistant to dust mites, and gentle on the skin and hair, promoting better overall comfort. While silk linens come at a higher price, their quality and benefits make them a worthwhile investment.

When it’s still chilly outside, you naturally want to cover yourself with a heavy blanket and turn on the heater. But if you want to wake up feeling refreshed, it’s better to sleep in a slightly cold bedroom. Studies have shown that we sleep better in colder environments, and the temperature in your bedroom affects your sleep even more than external noise.

Carpets can add a nice touch to your bedroom and make it look cozy, but they also collect lots of dust and might potentially trigger allergies. This may lead to coughing and difficulty breathing, which, in turn, can disturb your sleep. If you can’t imagine a home without rugs, opt for small ones that don’t collect that much dust and are easier to clean.

The blue light that our phone, laptop, and tablet emit makes our brain think it’s still daylight. Watching the news or exciting shows stimulates the brain and can prevent the relaxation necessary for sleep. It is recommended to stop using electronic devices for at least an hour before going to bed.

While going dairy-free may be beneficial to some people, cutting it out from your diet completely might prevent you from getting quality sleep. Milk is one of the best sources of melatonin, an important sleep hormone that sends your brain a signal when it’s time to go to bed. Melatonin is often used to treat insomnia, and if you don’t feel like taking supplements, try drinking a glass of warm milk before heading to bed.

Pillows should be replaced approximately every 1.5 years, while memory foam pillows can last up to 3 years. However, if you’re still using a pillow that’s 5-6 years old, it’s likely no longer providing proper support, which can affect the quality of your sleep.

To determine if it’s time for a new pillow, remove the pillowcase and inspect it closely. Are there sweat stains? Is it torn or emitting an unpleasant smell? Over time, pillows accumulate dead skin cells, mold, dust mites, and fungi. In fact, up to half of a pillow’s weight can eventually consist of these unwanted elements, which may trigger allergies and disrupt your sleep quality.

Nothing can compare to the relaxing feeling of a steamy hot shower, but taking one right before bed may prevent you from getting a good night’s sleep. When your body starts to prepare itself for rest, your core temperature drops, and taking a hot shower late at night can raise your temperature and confuse your body. However, according to research, a warm foot bath helps you fall asleep and improves the quality of your sleep.

Stay tuned for more clever life hacks that could make your life easier and more enjoyable.