Nighttime Habits to Avoid for Optimal Health
Our nighttime habits play a crucial role in overall well-being. While we all have our routines, there are certain practices that can be detrimental to health. Let's take a look at some common nighttime habits you might want to reconsider:
Wearing a Bra While Sleeping
It is common for women to wear a bra throughout the day for support, but sleeping in one may pose health risks. Studies indicate that women who wear bras for more than 12 hours a day have a significantly higher risk of developing breast cancer—over 20 times the risk compared to those who wear a bra for a shorter duration or not at all. The cause is attributed to prolonged pressure on the breasts, which can obstruct lymph fluid circulation and lead to the accumulation of harmful substances.
Sleeping with Jewelry
Many women opt to keep their jewelry on while sleeping, but this can be harmful. Metal jewelry can cause skin abrasion over time, potentially leading to poisoning symptoms. Additionally, some glow-in-the-dark jewelry may emit low-level radioactive radiation, and while the amounts are small, chronic exposure could have adverse effects. Wearing jewelry during sleep can also hinder metabolism, contributing to premature skin aging.
Sleeping with Makeup On
For some women, especially younger ones, removing makeup before bed may seem unnecessary. However, leaving makeup on can clog pores and disrupt sweat gland function. This may result in acne and over time, damage the skin, accelerating its aging process.
Falling Asleep After Drinking Alcohol
As social engagements become more common, some individuals may find themselves falling asleep after a night of drinking. Medical research shows that this can lead to breathing difficulties during sleep, often resulting in multiple episodes each night. Long-term consequences may include an increased risk of heart disease and high blood pressure.
Sleeping with Arms Elevated
A common sleeping position involves resting both arms on a pillow, but this can be detrimental to health. It may prevent muscle relaxation in the shoulders and upper arms, leading to discomfort and pain. Moreover, this position can impair blood circulation, result in numbness, and increase abdominal pressure, which may cause acid reflux.
Co-Sleeping with Children
Parents often co-sleep with their young children, sometimes placing the child in the middle. This practice may result in the child receiving inadequate oxygen from the parents’ exhaled air, potentially leading to restless sleep, nightmares, or frequent crying.
Using Clothes as Covers
During cold nights, some parents dress their children in layers of clothing instead of using proper bedding. However, excessive clothing can restrict muscle relaxation and impede proper blood circulation and breathing. Additionally, it can lead to issues such as nightmares and suffocation, and overly warm clothing can make the child sweat, leading to a higher risk of catching a cold.
Sleeping with the Head Covered
Some individuals prefer to sleep with their heads covered, especially in winter. This can lead to poor air circulation and insufficient oxygen supply for internal organs, resulting in dizziness, chest tightness, and fatigue upon waking. It may also provoke nightmares and frequent awakenings.
Not Turning Off Electric Blankets
Leaving an electric blanket on all night can lead to dehydration and may increase the risk of colds. The ideal temperature for a sleeping environment is between 33-35°C (91-95°F) with a humidity level of 55%-60%. Continuous high temperatures from an electric blanket can lead to dilated blood vessels and accelerated circulation, which in turn can lower the body's ability to fight off pathogens. The correct practice is to turn on the blanket 10 minutes before bed and switch it off once you’re comfortably warm.
By being mindful of these nighttime habits, you can improve your sleep quality and overall health. Prioritizing a healthy sleep environment and routine is essential in maintaining wellness.