You sleep in cozy pajamasiStock/Pekic
Those long flannel pajamas might be cozy, but they also make it harder to control your body temperature during the night, says Dr. Winter. Sleep in as little clothes as you feel comfortable in, and pile on the blankets instead. “Create your warmth with bedding that can be pulled on and taken off throughout the night,” says Dr. Winter. “If you wake up too hot you can kick the covers off, and when you start getting cold again, pull them back up.” Learn what happens to your body without enough sleep.
You always reach for PM pain pillsiStock/dolgachov
It’s no surprise that pain can make it harder to sleep, but address the pain instead of just trying to sleep it off. “It surprises me how many people don’t recognize that,” says Dr. Winter. “They focus on the sleep problem and don’t focus on the pain problem.” Even though they have a sedative effect, some pain pills can actually lead to worse sleep quality, he says. Invest in a new mattress instead. A memory foam or adjustable mattress, for instance, could support your body better and ease your pain.
You work out at nightiStock/tucko019
Physical activity can help you sleep better at night—if you time it right. Even though exercise generally helps promotes deep sleep, hitting the gym right before hitting the hay can keep you awake. “Vigorous exercise before bedtime can be counterproductive because those endorphins can remain in the system,” says Dr. Kline. If possible, try working out in the morning or afternoon. If your schedule only allows for an evening exercise routine, though, it’s better to work out later than not at all, says Dr. Winter. Learn more ways to start a “clean sleeping” routine.