Good Lifestyle

According to a 2019 survey , about half of the Americans see themselves as "light sleepers" - this means that they wake up at the slightest change in their environment or other disturbances. This can be quite frustrating because even soft noises or slight discomfort can completely sabotage your ability to obtain a Rest of the quality night . This is why sleep experts say you should never have some things in the room if you sleep light.

"Although being a light sleeper is not ideal is a fairly common line," says Phil Grau , a sleep coach and director of sciences for Blocks nutrition . "It's crucial to practice Good sleep hygiene And take measures to avoid or minimize unnecessary factors that can interrupt your sleep. ""

Make sure to ban the following articles in your room and you have to catch more uninterrupted Z.

Read this then: 7 clothes in which you should never sleep, say the experts .

According Mary Halsey Maddox , a pediatrician and Sleep specialist certified by the card , Having blue electrolumin screens in your room, including televisions, laptops and smartphones, can make a major number on your sleep.

It is because, like Studies have shown , the evening exhibition in blue light can remove the production of melatonin - A hormone that your body produces naturally to regulate your waking cycle and promote drowsiness.

Carlie Gasia , A Certified sleep science coach And the Sleep Health content specialist at Sleepopolis, says it is a particularly bad idea to try to fall asleep to the sound of a television show or a podcast.

"Light sleepers are more easily excited by external stimuli, and noise can be a particularly disturbing factor," she explains. "Even a low level noise can cause a light sleep to wake up frequently or have a shallow sleep, which can cause diurnal drowns, mood disorders and other negative effects on overall health."

And as Grau points out, the flickering lights of television can engage and activate your brain, which makes it more difficult to derive in deep and relaxing sleep.

If you have to keep your phone in your room - say, because you use it as alarm - Zwarensteyn recommends turning off the notifications and killing light on your screen a few hours before bedtime.

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Feeling too hot or too cold can be enough to wake you up if you are a light sleeper, says Jill zwarensteyn , a coach and publisher of certified sleep sciences for Sleep advisor . AE0FCC31AE342FD3A1346EBB1F342FCB

Since the polyester leaves trap heat, they are certainly not an ideal choice in terms of comfort. This is particularly true for hot sleepers , or those who live in warmer climates without air conditioning.

Instead, consider Invest in sheets which are made of breathable materials, such as cotton, linen and bamboo. Better yet, look refreshing leaves This can help keep moisture away from the skin, preventing you from becoming a sticky and sweaty.

"A mattress or a pillow that is too hard, too soft or lacking an adequate movement of movement can cause a light sleep to wake up frequently or have a shallow sleep," says Gasia Better life.

Michael Grander , director of Sleep and health research program At the Arizona University, strongly suggests Invest in a mattress and pillows as comfortable as possible.

"If your partner launches and turns you wakes you up, avoid the Innerspring, Latex or Hybrid mattresses because they have more rebound in them - which facilitates the fact of feeling the movements of the other person," explains Zwarensteyn. "A memory foam mattress would be ideal because this foam absorbs movement and reduces movement transfer."

Read this then: The best colors to paint your room, according to sleep experts .

It is not only sudden noises or movements that can wake up a slight sleeper - shiny lights can also. This is why Grander advises to keep your room as dark as possible - not only by drowsiness but also as you prepare to hit the hay.

"If you can, avoid having light emission devices like wall plug-ins," adds Zwarensteyn.

If you cannot block street lights pass through your windows, the Grandner and Zwarensteyn suggest using a eyes mask or installing breakdown curtains.

No matter how much you like to have down the cat or fido the dog Sleep by your side , experts say that this habit can cause serious problems for light sleepers.

For example, Zwarensteyn notes that the snoring of an animal could wake you up in the middle of the night. Or, if you tend to leave the door of your room open, you could wake up when your fur friend goes up to bed.

"If your animal has woken you up in the past, try to train them to sleep outside the room," said Zwarensteyn.