In 2025, sleep quality is more critical than ever for our health. Chronic fatigue, difficulty concentrating, decreased immunity... The effects of poor sleep are numerous. And yet, our daily habits can sabotage our nights without us even realizing it.
Here are 5 common mistakes to absolutely avoid, as well as concrete solutions to put in place this evening to get back to restful sleep.
1. Using screens just before going to sleep
Phones, televisions, tablets... While these evening companions may seem harmless, they emit a blue light that tricks the brain into thinking it's still daytime. As a result, melatonin production decreases, delaying sleep onset and disrupting sleep cycles.
🔹 Note: According to a study by INSERM, exposure to blue light in the evening reduces REM sleep, which is essential for memory.
💡 Alba Tip: Turn off screens 1 hour before bed. Opt for a paper book, meditation, or a relaxing playlist .
2. Having an irregular sleep routine
Going to bed at midnight one night, 9 p.m. the next… The body needs regularity to function properly , like a biological clock called the circadian rhythm . Overly variable sleep schedules disrupt this natural cycle, leading to insomnia, nighttime awakenings, and daytime fatigue.
🔹 Even on weekends, try to keep your wake-up and bedtimes consistent.
💡 At Alba, we recommend: Get up at the same time every day, even after a bad night's sleep. Your body will then regulate fatigue on its own during the following day.
3. Sleeping on an unsuitable mattress
The mattress plays a major role in your sleep . Too soft or too firm, worn or poorly adapted to your body shape, it can cause back pain, micro-awakenings, poor blood circulation ... and ruin your nights.
🔹 On average, a mattress should be changed every 8 to 10 years .
💡 Need advice? Check out our guide: How to choose the right mattress?
You can also discover our Alba natural latex mattress models, designed for optimal support:
👉 See the Original mattress
👉 See the Pearl mattress
4. Neglecting the sleep environment
Getting into bed isn't enough to get a good night's sleep. Temperature, noise, light, bedding ... All of these factors influence the quality of your night.
🔹 Ideal temperature? Between 16 and 19°C for optimal sleep
🔹 Total darkness = better melatonin secretion
🔹 Silence or white noise , depending on your preferences
💡 Want to transform your bedroom into a cocoon?
→ Discover our 100% natural “Un Nuage” pillow to complete the well-being experience.
5. Ignoring signs of fatigue
You're yawning, your eyelids are heavy, but you decide to scroll a little longer? By ignoring these signs, you're missing what's known as the "sleep train." Then, it's difficult to get back into a state conducive to sleep.
🔹 Every 90 minutes or so , your body gives you a "sleep window." If you miss it, you'll have to wait for the next one.
💡 Smart tip: At the first signs of fatigue, turn off the screens, dim the lights , and let yourself drift off to sleep.
🧘 Bonus: 3 habits to adopt starting tonight
✔️ Take a warm shower to lower your body temperature
✔️ Use essential oils like true lavender (diffusion or pillow)
✔️ Keep a gratitude journal to release negative thoughts
