8 Sleep Mistakes That Leave You Exhausted All Day

Are you sleeping incorrectly every night without knowing it? Sleeping in the wrong position or at the wrong time can cause weight gain, chronic insomnia, and hormonal imbalances. These seemingly harmless sleep mistakes are silently affecting your health.

Join Chus as we explore 8 common sleep mistakes you might be making and how to protect your sleep and body!

Why Do You Feel Tired Despite Getting Enough Sleep?

Many people wonder: "I sleep 7-8 hours every night, but why am I still tired?" The reason for fatigue despite adequate sleep isn't just about the number of hours but also about sleep quality. Factors such as interrupted deep sleep, stress, or poor sleep habits can reduce the effectiveness of your rest.

For example, if you frequently wake up during the night or sleep in a noisy environment, your body can't fully recover, leading to a feeling of lethargy and lack of energy the next day.

Sleep quality depends on many factors, including your biological rhythm, lifestyle habits, and how you prepare before bedtime. Below, let's explore with Chus the 8 most common sleep mistakes that make you tired after waking up and how to fix them.

Still tired despite enough sleep? You might be making sleep mistakes you never thought about

8 Most Common Sleep Mistakes Affecting Your Rest

1. Using phones or electronic devices before sleeping

One of the most common poor sleep habits is using phones, tablets, or laptops before bed. Blue light from screens inhibits melatonin—the sleep-regulating hormone—making it difficult to enter deep sleep. According to studies, exposure to blue light within 2 hours before bedtime can reduce sleep quality by up to 30%.

To improve this situation, you should practice limiting electronic device usage at least 30 minutes before sleep. Instead, create a relaxing routine like reading books, listening to soft music, or meditating to help your mind relax and enter deep sleep more easily.

Bad habits like scrolling through your phone before bed negatively impact your sleep

2. Unsuitable sleep environment

An unsuitable sleep environment is a major cause of incorrect sleeping. A room that's too bright, noisy, or has uncomfortable temperature can interrupt your sleep. For example, light from street lamps or noise from traffic can cause you to wake up multiple times during the night.

To improve your sleep environment, you can start by adjusting to soft lighting with curtains and keeping your room quiet.

3. No fixed sleep schedule, sleeping out of sync with your biological rhythm

Sleeping out of sync with your biological rhythm or frequently changing your sleep time is a serious sleep mistake. Our bodies operate on a 24-hour cycle (circadian rhythm), and irregular sleeping or waking times can disrupt this cycle, leading to insomnia or fatigue. This is one of the most common sleep mistakes causing you to feel tired every time you wake up.

4. Incorrect sleeping position

When you lie in the wrong position - such as lying on your stomach or twisting your body excessively - it creates unnecessary pressure on your spine and muscles, leading to aches after waking up. To avoid this sleep mistake, you should prioritize positions like lying on your left side or on your back, combined with using pillows of moderate height to support your neck and head. When maintaining a correct sleep position, you'll feel more comfortable every morning when you wake up.

Wake up with back pain and stiff neck? Signs of incorrect sleeping position

5. Too much daytime napping – disrupting nighttime sleep cycles

One common sleep mistake is napping too long in the afternoon or catching up on sleep during the day. This disrupts your biological clock, leading to difficulty sleeping at night. Especially for those with irregular schedules like shift workers, night students, or freelancers, this habit can reduce the quality of long nighttime sleep—which is when the body recovers most deeply.

Not only does it affect your biological clock, but sleeping at the wrong time also prevents internal organs from resting at the right time. For example, the liver and kidneys typically detoxify and recover between 11 PM and 3 AM. If you stay up late or nap too much during the day leading to night insomnia, your body's detoxification and metabolism functions will be affected.

Therefore, to benefit from short naps without disrupting your biological rhythm, you should nap for 15–30 minutes, ideally before 2–3 PM.

6. Drinking coffee or alcoholic beverages in the evening

Coffee and alcohol both negatively affect sleep, albeit in different ways. If coffee keeps you alert, alcohol makes you fall asleep easily at first, but your sleep won't be deep and is easily interrupted. In the evening, instead of alcohol or strong tea, you can switch to herbal teas like chamomile or lotus heart tea to help your body relax more naturally.

Drinking coffee or alcoholic beverages in the evening causes difficulty falling asleep

>>> Read more: When To Drink Coffee Or Tea to Avoid Insomnia?

7. Eating too much or going hungry before sleep

Both eating too much or staying hungry before going to bed are sleep mistakes. A heavy meal can cause indigestion and acid reflux, while an empty stomach makes you uncomfortable and prone to waking up. Therefore, you should eat dinner about 2–3 hours before bedtime, with a light and easily digestible portion.

8. Waking up incorrectly

Waking up abruptly with a loud alarm or jumping out of bed immediately can shock your body, increasing feelings of fatigue. This is a sleep mistake few people notice. For a more pleasant morning start, you can choose gentle alarm tones or use smart alarm applications that recognize sleep cycles.

How to Improve Sleep Health?

To avoid sleep mistakes and improve sleep quality, you need to build healthy habits and optimize your sleep environment.

1. Build healthy sleep habits

One common sleep mistake is the lack of consistency in sleep schedules. Try to go to sleep and wake up at the same time every day, including weekends. Avoid using electronic devices at least 30 minutes to 1 hour before sleeping to give your body time to relax. You can choose light meditation, reading books, or taking a warm bath to naturally bring your mind into a restful state.

2. Correct sleeping position

Many people make sleep mistakes due to inappropriate positions. Choose pillows with moderate height and firmness to support your neck and back. Avoid lying on your right side or on your stomach for too long, as these can affect breathing and digestion.

3. Optimize your rest space

An ideal bedroom should be dark, quiet, and well-ventilated. You can use additional scented candles, soft nightlights, or invest in quality bedding to increase comfort and achieve deeper sleep every night.

Conclusion

Sleep mistakes such as poor sleep habits, incorrect sleeping positions, or unsuitable sleep environments can silently destroy your health and energy. By identifying and addressing these mistakes, you'll improve sleep quality, thereby enhancing physical health, mental well-being, and memory. Start today with small changes for better sleep!

Visit Chus to discover products and gifts that support sleep such as scented essential oil candles, soft night lights, and herbal teas to help you relax and enjoy a good night's sleep.