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If you wake up feeling heavy and tired even after getting enough sleep, it may be time to take a closer look at your bedroom environment. Certain factors in your sleeping space could be preventing your body from fully recovering during the night.

Leaving Your Phone On While Sleeping

Using your phone right before bed can prevent your brain from properly preparing for sleep. A study by researchers at the University of California, San Francisco, published in the journal PLOS ONE, tracked smartphone screen usage among 653 adults. The study found that longer screen time was associated with shorter sleep duration and lower sleep efficiency. Using a phone around bedtime was also linked to poorer sleep quality and taking longer to fall asleep.

Relying Too Much on Blue Light Blocking Glasses

Some people believe that wearing blue light blocking glasses allows them to use their phones late at night without affecting their sleep. However, blue light is not the only factor that disrupts sleep. Overall exposure to light at night also plays an important role. A study published in The Journal of Clinical Endocrinology & Metabolism found that exposure to indoor lighting before bedtime delayed the start of melatonin production and shortened the duration of melatonin secretion by about 90 minutes compared with exposure to dim lighting.

Keeping the Bedroom Too Warm

If you turn off the air conditioner or other cooling devices while sleeping, the temperature in your bedroom may rise during the night. However, falling asleep deeply requires your body’s core temperature to naturally decrease. A warm bedroom can prevent this process, leading to more frequent awakenings and lighter sleep. Research from the Marcus Institute of Aging and other institutions, published in Science of the Total Environment, found that older adults experienced the most stable and efficient sleep when nighttime indoor temperatures were between 20°C and 25°C (68°F–77°F). When temperatures increased from 25°C to 30°C (77°F–86°F), sleep efficiency dropped by approximately 5–10%.

Wearing Pajamas With Poor Breathability

Tight-fitting pajamas or synthetic fabrics that trap sweat can hold heat and moisture close to the skin. This may cause discomfort, overheating, and nighttime awakenings. According to research published in the Journal of Sleep Research, the materials used in pajamas and bedding can affect skin temperature, body temperature regulation, comfort, and overall sleep quality. Choose pajamas that are loose-fitting and made from breathable materials that allow heat and moisture to escape.

Source: 헬스조선 (https://health.chosun.com/site/data/html_dir/2026/07/22/2026072202179.html)