The more sleep, the better
Sleep is important, but more is not necessarily better. Studies have shown that women who sleep around seven hours a night are closest to the ideal and have better physical and mental health, with the lowest risk of cancer. On the other hand, women who sleep more than eight hours or less than four hours have a 15% higher mortality rate. Data suggests that consistently sleeping more than ten hours can disrupt the body's circadian rhythm, increase blood viscosity, slow down brain function, weaken the immune system, and even lead to premature aging.
Sleep less to lose weight
Some women believe that sleeping less can help them lose weight, but this is actually the opposite of the truth. After long-term follow-up studies on a large group of middle-aged women, American health experts found that women who sleep less than five hours a night have a 15% higher probability of obesity compared to women who sleep seven hours a night. Women who sleep less are more likely to age faster and develop hypertension and diabetes.
I stay up late, I am happy
Burning the midnight oil, watching TV shows, chatting with friends on WeChat - night owls are full of energy and excitement, and they consider sleep a waste of time. However, staying up late for a long time can disrupt the body's circadian rhythm and even cause hormonal imbalances and various discomforts. In addition, from 10 pm to 2 am, the skin cells on the surface of our body are most active. Skin cells regenerate and repair themselves during this time. Staying up late can definitely affect the speed of cell regeneration and lead to skin aging.
Forcing oneself to sleep
Trying to force yourself to sleep when you can't fall asleep is not a good idea. Forcing yourself to sleep not only does not increase sleep time, but it can also worsen the quality of sleep and reduce sleep efficiency. Over time, it can worsen insomnia. If you can't fall asleep after lying in bed for 30 minutes, get up and do something else until you feel tired again before going back to bed.
Sleeping with the lights on is more relaxing
A dark environment helps stimulate the production of melatonin in the body, which promotes sleep and improves sleep quality. Research has found that sleeping with the lights on significantly suppresses the secretion of melatonin in the body, thus reducing the body's immune function and causing premature aging. That's why people who burn the midnight oil are more prone to viral infections. Even when asleep, light can easily wake a person up.
Make the bed right after waking up
Research has found that even in clean homes, each bedding contains an average of 15 million dust mites. The simplest way to deal with dust mites is to not make the bed right after waking up. This allows the moisture inside the bedding to dry quickly, while preventing external moisture from entering, making it difficult for dust mites to survive. This greatly reduces the chances of allergies and asthma in the family.
Compensating for sleep on weekends
Can you really make up for the lack of sleep during the week by sleeping in on weekends? If your daily routine is generally regular and you oversleep during holidays, it can disrupt your body's circadian rhythm and cause hormonal abnormalities. After a long sleep, your body's functionality will decrease, leading to dizziness, low mood, decreased comprehension and memory. If you skip meals to make up for sleep, it can also disrupt gastrointestinal function.
Sleeping position doesn't matter
Sleeping in the same position for a long time can cause asymmetry in women's breasts. Sleeping on the stomach can put pressure on the heart, while sleeping on the back hinders the circulation of blood and vital energy in the lungs. Sleeping in a curled-up position can lead to poor blood circulation. Remember, the best sleeping position is to sleep on your side, either left or right. You can make adjustments as needed to ensure relaxation and smooth circulation of vital energy throughout the body.
Relying too much on alcohol before sleep
Many people who have experienced hangovers can relate: although alcohol can help you fall asleep faster, it will not allow you to enter a deep sleep. You will keep having dreams and remain in a semi-awake state, preventing your body and mind from fully relaxing. Some people may even wake up with a headache the next day. Using alcohol as a sleep aid only leads to shallow sleep, continuous brain activity, and poor sleep quality.
Napping on the desk
Taking a nap can recharge your body, but napping at the desk is not healthy. Health experts point out that napping at the desk reduces blood supply to the head, leading to symptoms of dizziness, blurred vision, and tinnitus upon waking up due to cerebral ischemia and hypoxia. Resting your head on your arms as a pillow on the desk can also put pressure on your eyes, compress your chest, and affect your breathing, causing numbness and tingling in your arms and hands. It is best to take a nap lying flat on your back or in a side-lying position for 15-30 minutes, and after waking up, slowly stand up, drink some water to dilute the thickness of the blood, and engage in light activities.
Taking sleeping pills when unable to sleep
More than 90% of adults have experienced insomnia at some point, but that doesn't mean you have insomnia, nor does it mean you need to take sleeping pills. Taking sleeping pills may initially be effective, but over time, even increasing the dosage may no longer work. Taking sleeping pills without a prescription and without moderation can lead to physical and psychological dependence and harm the health of the liver, kidneys, and nervous system.
Going to bed angry
Getting angry before bed can increase heart rate, cause rapid breathing, racing thoughts, and make it difficult to fall asleep. Even if you do fall asleep, you may have frequent dreams, which can affect your sleep and overall health. Before going to bed, it's better to relax completely. Take a warm bath, have a glass of warm milk, read a light-hearted and interesting book, and then go to bed with a smile on your face.
