Good sleep can eliminate fatigue, restore physical strength, protect the brain, restore energy, enhance immunity, rehabilitate the body, promote growth and development, delay aging, and promote longevity. However, we all have some bad sleeping habits in life, which not only affect the quality of sleep, but also seriously affect our health.
Curled up to sleep, be careful not to straighten your legs
When sleeping with your feet curled up, the knee joint is in a forced flexion state and cannot be straightened or flexed. In this case, it is very easy to cause acute locking of the meniscus and limit the movement of the knee joint.
Lying on the right side, be careful of rotator cuff tear
Lying on the right side for a long time can easily lead to long-term pain and discomfort in the right shoulder joint, and even tear the rotator cuff. Because in the side-lying position, the muscle power stabilizer is in a completely relaxed state. At this time, the most important stabilizing function of the joint is to stabilize the device. At this time, improper force can easily cause damage.
Sleeping on your stomach affects cardiopulmonary function
When sleeping on your stomach, the weight of the body will compress the chest, resulting in limited movement of the heart and lungs, affecting cardiopulmonary function, breathing and circulation. People will experience chest tightness, suffocation, difficulty breathing, discomfort in the precordial area, etc. For female friends, prone position +. It also compresses the breasts. The breasts are compressed, affecting its blood circulation.
Habit of sleeping with lights on
A study found that people who turn on the lights or TV when sleeping are more likely to gain weight. Compared with people who sleep without light in the house, these women have a 17% higher risk of gaining more than 5 kg, and the risk of sudden overweight or obesity is increased by 22% and 33%.
Habit of covering the head with a quilt
Many young people like to get into the quilt and cover their heads to sleep, or cover their mouths and noses with a quilt, feeling safe and warm. In this way, it is difficult for air to circulate when sleeping, the amount of oxygen will gradually decrease, and carbon dioxide will be difficult to dissipate, making it difficult to breathe. In addition, covering with too thick quilts is not good for the body. Thick quilts are easy to accumulate dust, irritate the respiratory mucosa, aggravate asthma and chronic obstructive pulmonary symptoms or cause them to relapse.
Habit of sleeping on a hard bed
Sleeping on a "hard bed" is not only bad for the lumbar spine, but long-term tension and contraction of the waist and back muscles can also cause soreness, fatigue, and strain in the waist and back. Sleeping on a wooden bed, a bare bed or other bed with too much hardness, the human body cannot maintain the normal "S"-shaped physiological curve of the spine, and the waist lacks support. Long-term use will cause strain and aggravate back pain and other discomforts. It is more appropriate to sleep on a mattress with moderate hardness. Generally, two standards need to be met. One is that when lying on your back, the human body can maintain the normal physiological lordosis of the lumbar spine; the other is that the lumbar spine will not bend when lying on your side.
Habit of playing with mobile phones before going to bed
The most obvious thing about playing with mobile phones for a long time before going to bed is that it will hurt your eyes, and may even induce glaucoma + and cataracts. In addition, lying down and playing with mobile phones has adverse effects on the cervical spine, shoulders, back and lumbar spine. It can also cause insufficient blood supply to the brain, and symptoms such as dizziness, headache, and thumb tenosynovitis. Therefore, do not bring mobile phones into the bedroom.
Habit of sleeping late
When staying up late, people are in a state of stress for a long time, and constantly secrete hormones such as adrenaline, which will cause abnormal vasoconstriction. Long-term lack of sleep will make people feel nervous and anxious, which is easy to induce or aggravate high blood pressure. For patients with atrial fibrillation, arrhythmia, coronary heart disease, etc., staying up late will invisibly increase the burden on the heart, and it is easy to have accidents such as myocardial infarction.
Sleeping too long
In 2022, a research team led by Professor Feng Jianfeng and Researcher Cheng Wei of Fudan University published a study in Nature Aging, which found that sleeping 7 hours a day is the best sleep time for cognitive ability and mental health. Sleeping too short or too long is associated with impaired cognitive abilities, such as processing speed, visual attention, memory, and problem-solving ability.
Taking too long a nap
A study published in the journal Alzheimer's & Dementia in 2022 found that there is a two-way relationship between naps and brain aging. Excessive naps during the day increase the risk of dementia in late life. At the same time, as patients age, having Alzheimer's disease can lead to an increase in daytime naps.
Specifically, compared with people who take a nap of less than an hour a day, taking a nap of more than an hour at least once a day increases the risk of dementia by 40%.
