Here are some bad sleep habits that are harmful to health:
1. Turning on the light while sleeping causes weight gain
In 2019, a team from the National Institutes of Environmental Health Sciences (NIEH) conducted a study, analyzed and recorded the sleep habits of 43,722 healthy women aged 35 to 74, including whether there was artificial light in the environment.
Should not turn on the light when sleeping to protect health
After much testing, researchers found that melatonin in the human body has an important impact on the sleep cycle. Sleeping with light will disturb and reduce melatonin secretion.
Turning on the night light regularly will cause most people to sleep more slowly and have poorer quality of sleep. If the quality of sleep is not good, the secretion of leptin in the body will also decrease, fatigue due to poor sleep quality will make us feel hungrier and want more calories.
For a long time, the ecosystem in the body is unbalanced, continuing to eat a lot of calories that the body cannot break down, of course, will increase the risk of obesity. Therefore, it is best for people who are losing weight to not turn on the light to sleep.
2. Sleeping with your mouth open affects your appearance
Many people sleep with their mouths open, but this habit is secretly making you look worse.
Under normal circumstances, the nose is the main organ responsible for human respiration, most people breathe through the nose (except for some patients with rhinitis or enlarged lacrimal glands who are forced to breathe through the mouth due to disease).
Breathing through the nose has many benefits, it can warm the air, humidify and clean the air as it enters the body. Although the mouth also has a respiratory function, it is not as complete as the nose.
Sleeping with your mouth open can cause facial distortion and fatigue
Studies have found that people with their mouths open during sleep may have certain distortions related to the position of their teeth, lips, tongue, large nose and face shape… Sleeping with their mouths open makes it difficult to fall asleep. lips and dry them out quickly, even over time, which can affect your ability to swallow.
In addition, breathing through the mouth during sleep causes the body, especially the lungs, to get less oxygen supply than usual, causing fatigue and fatigue throughout the day. This condition also often occurs when the body lacks oxygen.
3. Sleeping in the wrong position, increases wrinkles
There are 2 sleeping positions that are most dangerous to health: side sleeping and prone sleeping. If you have a habit of sleeping on your side (left or right) for a long time, then your face will likely become asymmetrical, and one side is too stressed.
Sleeping on your stomach increases wrinkles around your eyes and lips
Especially when we sleep on our stomach, our skin is pressed against the pillow for hours on end, which can cause cyclic swelling and strengthen wrinkles around the eyes and lips. The above actions will speed up the formation of permanent wrinkles on your face, especially on the forehead.
In addition, this habit also makes a lot of puffiness around the eyes because your head and heart are at the same level, which means more blood will flow to your face. Not to mention that pillowcases contain lots of bacteria and germs, this habit is detrimental to the skin and can cause acne.
4. Improper head pillow affects cervical vertebra
The higher the knee, the more it affects the health of the cervical spine. Because when we sleep, we use a pillow that is too high, it will be like a state of bending and tilting the head continuously, causing the neck skeletal muscles not to rest, the neck muscles will not relax naturally, the muscles on the sides are pressed against the pillow, stretched, causing muscle tension, easily cause fatigue. If you sleep all night with a high pillow, your neck will hurt, your head will hurt, it’s even difficult to raise or lower your head, it’s hard to turn your neck… this can easily lead to cervical spine disease.
Choose the right pillow to avoid affecting the cervical vertebrae
Moreover, a pillow that is too high will make it difficult for the heart to supply blood to the brain, thereby inadvertently adding to the burden on the heart. Sleeping with a high pillow also reduces the angle between the neck and chest, making it difficult to breathe, easy to cause a dry throat and loud snoring. Conversely, if you sleep without a pillow, the head will be lower than the heart. Blood flow to the head increases, causing blood vessels in the brain. pumped up, causing headaches, swollen eyelids, and prolonged sleep deprivation.
Osteoarthritis experts say, from a physiological point of view, sleeping with a pillow 8-15cm high is appropriate. Pillows should have the best shape for the saddle, i.e. about 15 cm high at both ends, about 8 cm in the middle. When lying on your back, your head is in the center of the pillow, when lying on your side, your knees are at your sides. A pillow of such height and shape is perfect for the curvature of the neck, which is beneficial for the prevention of cervical spondylosis and for good rest.
at Blogtuan.info – Source: Eva.vn – Read the original article here
