Many young people often have the habit of sleeping in morning, especially in winter. However, a few studies have found a link between excessive sleep habits and an increased risk of diabetes or heart disease.
Therefore, you need to keep the habit of sleeping enough and on time every day to help your body stay supple, avoid drowsiness, fatigue and other serious diseases.
Use your phone before going to bed
The age of technology is when we consider the phone is an inseparable object, along with modern applications that make us more and more familiar with it. Therefore, instead of reading a book before going to bed, we often surf the web, play games on the phone, these habits are not only harmful but also the enemy that makes your sleep difficult. than. Maintaining this habit will make you tired the next day when you wake up. This habit most often occurs between the ages of 1 and 18.
Also according to a study conducted in China, 10 out of 8 young married couples, especially in cities, tend to use the phone before going to bed making sexual activities more often repulsed, affecting the relationship between husband and wife, and the emotional rift between two people.
Sleeping with a pet
Most pet owners let their pets sleep with family members. However, given the fact that this trend is becoming more and more popular, doctors have advised against continuing this trend.
Sleeping with a pet Although it is warm, it is easy to wake you up in the middle of the night when the pet moves, moves… From there, it adversely affects the nervous system. Moreover, hair from dogs and cats can also fall out and if inhaled while sleeping will cause major respiratory problems.
Sleeping in a closed room
Did you know that, even while sleeping, the brain continues to work, so it needs air to breathe. However, many people often have the habit close the door of the room. This will prevent the air in the room from circulating normally, reducing the amount of oxygen in the brain and affecting your sleep.
Too much temperature in the room can disrupt the body’s metabolism. Hot air when inhaled can damage the lining of the nose. Hot air is also a favorable environment for microorganisms to multiply and develop, so it is easy to cause colds and flu.
For elderly people with cardiovascular disease, a high temperature in the bedroom can cause chest tightness, insomnia, and difficulty breathing.
The bedroom is 20 degrees, 60% humidity is the ideal environment for your sleep.
Pillow does not fit
The pillow is too low, easy to cause “pillow slip”, too high pillow will affect the smooth flow of the airway, easy to snore. Moreover, high knees for a long time, easily lead to neck discomfort or hunchback.
Height of pillow adult is 8-12cm, has moderate softness and firmness. Note: The pillow is not used for the head but the pillow is used for the neck, people must not use it in the wrong way.
Wearing a bra when sleeping
A hospital in the US surveyed 5.000 women and found that the women wear a bra when sleeping The risk of breast cancer is 2,1 times higher than those who do not wear a bra.
This can be the result of long-term chest compression, blockage of lymphatic drainage, and retention of harmful substances in the chest area.
Cleaning blankets is not clean
Dust on the bed and pillow can disrupt sleep and also make it hard to breathe. Did you know that mattresses contain billions of ticks? Please vacuum clean at least once a week.
You need to use clean sheets. Bed sheets need to be changed every day as they can harbor ticks, dead skin cells and hair. Sleeping on a dusty bed will affect sleep.
Sleep is a tonic to help us rebalance the body after a long day of activities. Everyone knows we should have a full 8 hours of sleep a day from about 22:00 the night before to 6:00 the next morning. However, this habit is gradually being broken because of our work habits and lifestyle.
Usually, we think that it is still early to go to bed at ten o’clock at night, until you wake up to about eleven or twelve, then sleep has been “harmed” and our body cannot function properly. sequentially and efficiently as is. Directly affects your appearance if you have insomnia, while lack of sleep It also has a significant impact on the risk of stroke and heart disease. According to a study of 5.600 sleepless people for three consecutive years, the risk of heart disease and stroke also increased by 20%.
Leave your hair wet when you go to sleep
After shampooing if you do not dry your hair, large amount of water on the surface of the scalp, especially in winter when the temperature is low, sleeping with wet hair will make the body sick.
In the worst case, you will feel numbness in the scalp, accompanied by a dull pain. The next morning, there will be unexplained headaches or dizziness.
Dinner is too full
Protein is difficult to digest, your stomach will have to work “hard” to convert them into energy, leading to difficulty sleeping, not sleeping well, causing fatigue, headaches, long-term leading to nervous breakdown and also lead to stomach pain.
Therefore, you should Avoid eating too much nutrition at dinnerEat more vegetables and tubers to increase the feeling of fullness and help the stomach “work” well. Remember to rest for the food to digest before going to bed.
Do not eat for 1-2 hours before going to bed, and dinner should eat 7 full servings. After dinner half an hour can go for a walk, activity can help the stomach digest quickly and help sleep.
Drunk at bedtime
Many people usually before going to bed nip to relax the body and sleep better. In fact, this bad habit will lead to sleep disorders. It even has serious consequences.
Firstly, in terms of society, it is easy to cause violence and traffic accidents, not only hurting others, but also hurting yourself. Secondly, in terms of health, the toxic substances in alcohol for a long time will cause damage to the brain, nervous system, digestive system, cardiovascular system, making health go downhill without stopping.
Base on the research, drink alcohol before sleeping causes shortness of breath, usually about twice a night, each time lasting about 10 minutes. This condition can lead to high blood pressure and heart attack.
Wearing too tight when sleeping
A tight, tight outfit can make you feel uncomfortable and affect the quality of your sleep.
In addition, when you sleep in tight clothes, your body temperature will increase, reducing the production of melatonin and growth hormone. Therefore, choose for yourself loose, airy clothes to help you sleep more deeply.
Cover your head while sleeping
When sleeping, the head cannot be bent to keep breathing well and provide enough oxygen to the brain. Habit of sleeping with your head covered, will limit the air circulation in the blanket, the oxygen concentration in the blanket decreases.
During breathing, the body inhales oxygen and exhales CO2. When your head is covered, there is less and less oxygen in the blanket, and more and more CO2. Because you don’t get enough oxygen, your brain will work less. Prolonged lack of oxygen will damage brain cells.
People sleeping with blankets will feel chest tightness, shortness of breath or nightmares and fears in the middle of the night. When I wake up in the morning, my whole body is tired as if I have just gone through a heavy activity. For people with a history of epilepsy or brain problems, Habit of sleeping with blankets increase the risk of adverse events. In the long run, not only does the sleeper’s state worsen, getting dizzy, but also affects the brain’s memory function.
Leave your phone, computer in the bedroom
Just like the habit of using the phone before going to bed, leading to the habit Put the phone next to the bed or laptop computer, this seems to be convenient for you to go to bed, but also has the potential to have direct negative effects on your sleep, on your health in the future. Because the light on the phone, the computer will reflect back, inhibiting the hormone causing insomnia, not sleeping deeply.
Sometimes, placing your phone charger in the room can also cause battery fire and explosion because the battery is operating at too much capacity. It’s best to leave the device in another room, not your bedroom. Or because of space conditions, you should leave those devices at least 3 meters away from the bed.
Brush teeth right after eating
Everyone wants to remove odors and food stuck on the teeth, when we have just finished eating, the enamel is active. So if you Clean and brush your teeth immediately after eating This will be the risk of eroding tooth enamel, causing your teeth to lose their inherent protective layer. You should only brush your teeth 1 hour after a meal.
In the evening, before going to bed, you should clean your teeth, not immediately after dinner. Because after dinner, you may also use more fruits or sweets, so, for convenience. Daily activities and protect the enamel layer, remember to brush your teeth at night before going to bed.
Turn on the TV while sleeping
Melatonin is secreted by the pineal gland near the eye, the researchers say. When the eyes perceive darkness, the pineal gland will assume that night has come, begin to secrete the hormone melatonin, the amount of secretion reaches the highest state at the time before sleep.
However, in addition to helping with sleep, melatonin also regulates estrogen and progesterone receptors, both of which affect fertility. If at night too much exposure to TV light, night light, the amount of melatonin secretion will decrease sharply, thereby affecting the fertility of women.
Drinking too much water
Part country Recommended to drink in a day is 2 liters of water. However, it is not that you drink enough 2 liters of water a day, but in that amount of water is a combination of foods, vegetables, fruits. But, you should remember not to drink too much water, especially at night before going to bed.
If you drink too much water Before going to bed, you will have insomnia because the body excretes, you will have to get up to go to the bathroom at night. Drinking a lot of water will affect the excretory system, making the excretory system more active. According to your needs, when you are thirsty, you should add water, or you should only drink 1 sip before going to bed, it will make your body regulate so you have a better sleep.
Do not remove makeup before going to bed
Many women lazy to remove makeup before going to bed, residual makeup can clog pores, disrupt sweat gland secretion, thereby causing acne and damage to the face.
Washing your face before going to bed not only removes the bad irritation of makeup left on your face, but also helps you sleep well.
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