JAKARTA - Even though you don't play gadgets before bed, have you ever still felt restless and still had trouble sleeping? Maybe the cause of your sleep difficulties is not just from the phone screen.
Quoted from Sleep Health, on Wednesday, July 30, 2025, it turns out that there are several other things that without realizing it interfere with sleep quality. Here are these 5 things that you should immediately know about and overcome.
1. Small light from digital clocks or LED lights
Even if you turn off the room lights, small light from digital clocks, TV indicators, or LED lights can still disturb sleep. Cahay exposure even though it is only 5 lux at night can still affect melatonin production, which is the hormone that regulates sleep.
2. Pillows that are too high or too long in use
The position of pillows and the duration of pillow use greatly affect the quality of sleep. Pillows that are too high, too soft, or have been used for a long time can cause neck muscle tension and interfere with sleep. Pillows should be replaced every 1 to 2 years, and adjusted to your favorite sleeping position.
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3. Unideal room temperature
Room temperature determines whether you sleep well or not. Room temperature that is too hot or cold can hinder the deep sleep phase, so the body is often restless and wakes up in unfresh conditions.
A study from the Journal of Physical Anthropology shows that the ideal temperature for sleep averages ranges from 18 to 22 degrees Celsius. So, adjust the room temperature so that the body can relax and fall asleep easily.
4. Inconsistent nightly routines
The body has a natural biological clock (circadian) that works like an internal alarm. If you sleep at 10 pm today and at 1 a.m. the next day, your body will experience confusion over the right timing of sleep.
Therefore, the importance of consistency in bedtime and waking up, is to maintain the body's natural rhythm. This consistent night's routine will help the body sleep well and in sufficient duration.
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