Sleeping Mistakes That Are Hurting Your Skin And Health

1. Sleeping on your stomach

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Sleeping on your stomach can cause wrinkles on your face, neck, and chest, as well as put pressure on your internal organs and spine. Sleeping on your stomach will also cause gut issues whilst you sleep meaning it's more likely for acid from your stomach to travel up your oesophagus.

2. Sleeping with your face buried in the pillow

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When you sleep with your face buried in a pillow, you increase the likelihood of bacterial buildup on your skin, which can lead to acne breakouts. Sleeping like that can also put strain on your neck and back, leading to stiffness and pain which eventually leads to back problems.

3. Sleeping with your makeup on

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Sleeping with makeup on can clog your pores and lead to breakouts, as well as cause irritation and dryness to your skin. Failing to wash your face before bed can lead to a buildup of oils, dirt, and makeup, which can cause acne, blackheads, and other skin irritations.

4. Sleeping in a room thats too warm

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Sleeping in a room that's too warm can cause your body to overheat and sweat excessively, leading to dehydration and skin irritation. Sleeping in a warm room will also affect your sleep, in turn affecting your sleep pattern. Most nights of the week, you should be aiming to sleep at the same time each night.

5. Sleeping in a room thats too cold

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Sleeping in a cold room can cause your muscles to tense up, leading to stiffness and discomfort in the morning. It'll also mean you're more likely to catch colds or flu and health condition you may have will only get worse. Sleep is an integral part in keeping you healthy.

6. Not sleeping enough

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Not getting enough sleep can cause stress, fatigue, and other health problems, which can lead to dull, tired-looking skin. Sleep is essential for memory consolidation and learning and can disrupt hormone regulation, leading to increased appetite and a greater risk of obesity.

7. Sleeping with wet hair

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Sleeping with wet hair can cause damage, breakage, and split ends, as well as lead to bacterial and fungal infections on your scalp. A damp scalp can also create an environment that is conducive to the growth of fungal infections, which can lead to scalp infections and hair loss.

8. Not changing your pillowcases enough

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Your pillowcase can accumulate dirt, oils, and bacteria, which can cause acne and other skin irritations. Cleaning your pillow cases each week is very important. Sleeping on a clean pillowcase can help improve overall skin health by reducing irritation, inflammation, and breakouts.

9. Using pillow cases with a particular material

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High-quality pillowcases are often made from breathable and hypoallergenic materials, such as cotton or bamboo, which can help prevent allergies and skin irritations. Certain materials, such as bamboo, can help regulate body temperature and wick away moisture, keeping you cool and comfortable throughout the night.

10. If your pillows are too high or too low

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If your pillow is too high or too low, it can affect the alignment of your spine, leading to back pain and discomfort. If your pillow is too high, it can cause your airway to be blocked, leading to breathing difficulties and snoring. If your pillow is to low it can cause your neck to stiffen.

11. Sleeping in your right side

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If you suffer from acid reflux or other digestive issues, you may find that sleeping on your left side is more comfortable, as this can help keep your stomach contents from flowing back up into your esophagus. Lying on your left stops this from happening.

12. Using harsh detergents on your bedding

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Harsh detergents can cause skin irritation, especially if you have sensitive skin, leading to rashes, dryness, and other skin problems. The chemicals in the detergents can be harmful when inhaled, leading to respiratory problems such as coughing, wheezing, and shortness of breath.

13. Sleeping in a bra

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Sleeping in a bra can put pressure on your breast tissue, which can potentially affect the blood flow and cause discomfort. This can lead to inflammation, soreness, and even breast pain. It can also trap sweat and bacteria, leading to an accumulation of moisture that can cause fungal and bacterial infections.

14. Eating a heavy meal before sleeping

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Eating a heavy meal before bed can disrupt your digestion, leading to acid reflux and other digestive issues, as well as weight gain. Eating a meal before bed can cause your blood sugar levels to rise, which can disrupt your body's natural sleep cycle and lead to less restful sleep.

15. Using your electronic devices before bed

 

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Most electronic devices emit blue light, which can interfere with your body's natural circadian rhythm and suppress the production of the sleep hormone melatonin. It can can also increase mental activity, making it difficult to unwind and relax. Don't go on your phone for at least an hour before you want to sleep.

16. Sleeping with bright lights in your room

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Bright lights, especially those emitting blue light, can interfere with your body's natural circadian rhythm, bright lights also suppress the production of the sleep hormone melatonin. Long exposure to bright lights is also linked to an increased risk of chronic illnesses.

17. Sleeping in a room with noise

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Exposure to noise whilst you sleep can increase your stress levels, even if you don't consciously notice it. Having background noise like a TV on isn't good. This can cause physical and mental health problems, including high blood pressure, heart disease, anxiety, and depression.

18. Not having a proper sleep routine

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A regular sleep routine helps regulate your body's natural sleep-wake cycle, which promotes better sleep quality. Consistent sleep patterns can help reduce stress and anxiety levels, which can have a positive impact on your mental health and overall wellbeing.

19. Not having enough time to wind down before bed

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Engaging in a consistent wind-down routine before bed signals to the body that it's time to start preparing for sleep. Having time to wind down, even if its just an hour or so, helps reduce the amount of time it takes to fall asleep and improve sleep onset latency.

20. Using sleeping pills too often

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Sleeping pills can be habit-forming, meaning that your body can become dependent on them to fall asleep. This can lead to addiction, making it difficult to sleep without the aid of medication. They can also impact your ability to perform daily tasks.

21. Not addressing any sleeping disorders

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Sleep is essential for cognitive function, including memory consolidation and learning. Addressing sleeping disorders can help improve cognitive function and boost productivity and focus. You also need to address any disorders to improve your overall mood.

22. Not sleeping on a quality mattress or bedding

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An old or low-quality mattress can harbor allergens such as dust mites leading to respiratory issues. Sleeping on a comfortable, supportive mattress can help improve sleep quality, allowing you to wake up feeling more rested - it's worth investing in a good quality mattress.

23. Drinking alcohol before bed

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Drinking alcohol before bed can disrupt your sleep cycle, leading to poor quality sleep and dehydration, which can cause skin dryness and irritation. You're also more likely to snore after a drink increasing the likelihood of sleep apnea - drinking alcohol really disrupts your sleep pattern.

24. Drinking caffeine before bed

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When you drink caffeine, it blocks the action of adenosine, a chemical that builds up in your brain throughout the day and promotes sleepiness. This can make it harder for you to fall asleep and stay asleep, leading to a lower quality of sleep overall.

25. Sleeping in a room with poor air quality

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Poor air quality can dry out your nasal passages and throat, leading to discomfort and potentially disrupting your sleep. Poor quality sleep can really affect you in many different ways so making sure you sleep well at night should be a priority.

26. Sleeping in jewellery

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Wearing certain types of jewellery, like necklaces or bracelets, while you sleep can increase the risk of getting it tangled in your hair or bedding, which can be dangerous. Wearing jewellery while you sleep can also increase your exposure to these materials and worsen any existing irritation.

27. Over exfoliating before bed

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Over-exfoliating can irritate and damage your skin's natural barrier, leading to redness, dryness, and even inflammation. This can make your skin more sensitive and prone to irritation, which can disrupt your sleep. It can also make you prone to catching infection from your pillow cases.

28. Why is a good nights sleep so important?

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Sleep is critical for proper brain function, including memory consolidation, learning, and problem-solving, it sets you in good stead for the day after. Getting enough sleep can improve your cognitive abilities, help you stay alert and focused, and enhance your overall productivity.

29. A good nights sleep can help your physical health

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Sleep is essential for maintaining physical health, including repairing and rebuilding tissues, maintaining a healthy immune system, and regulating hormones that control appetite, metabolism, and blood sugar. Sleep deprivation can cause many different illnesses.

30. A good night's sleep will help your emotional well being

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Sleep is also critical for emotional well-being, including regulating mood, reducing stress and anxiety, and promoting overall feelings of happiness and well-being. Getting enough sleep will leave you feeling as good as you can and your day will run smoothly.