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5 things to avoid when sleeping in winter

VN (according to Vietnamnet) January 5, 2025 06:49

To keep warm in winter, many people wear thick clothes, close their rooms tightly when sleeping... These are bad habits for your body.

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You need to pay attention to the thickness and ventilation of clothes and blankets in winter. Illustration: Pexels

In winter, you need to adjust some sleeping habits to ensure good health.

Don't let the room get too hot.

A bedroom that is too hot can affect your deep sleep. Your body needs a cool temperature to naturally lower its core temperature and enter a state of sleep. When the room is too warm, you can easily wake up in the middle of the night, feel stuffy, and have trouble falling back asleep. In addition, hot air also dries out your skin and mucous membranes, causing discomfort in the morning.

According to the National Sleep Foundation, the ideal temperature for sleeping is between 16 and 20 degrees Celsius. Therefore, you should use an air conditioner or a fan heater with a regulator to maintain the appropriate temperature. You can open the window or reduce the number of blankets when sleeping. Choose a light and breathable cotton blanket instead of a thick one, and avoid having a heater in the bedroom.

Do not wear thick clothes when going to bed

Wearing clothes that are too thick or tight while sleeping can impede blood circulation, preventing your body from regulating its temperature. Thick clothes also increase your body temperature, leading to sweating, which can cause a stuffy and uncomfortable feeling. Research from the Mayo Clinic notes that breathable sleepwear helps maintain consistent sleep, reducing the risk of night sweats and skin irritation.

Therefore, you should choose light, breathable and winter-appropriate sleepwear such as cotton, linen or sweat-absorbent materials. Make sure the clothes are not too tight so that you can easily move around while sleeping.

Do not close the room tightly

In the winter, people often close their doors to keep warm, but this can reduce indoor air quality. Lack of ventilation causes the air to become stagnant, increasing the concentration of carbon dioxide when you exhale, leading to feeling tired and having a headache when you wake up. According to the US Environmental Protection Agency, indoor air can be 2-5 times more polluted than outdoor air.

To ensure your health, leave a small crack in the window or use an exhaust fan to circulate the air. You can use an air purifier to remove dust and pollutants in the room. You should also clean the room regularly and avoid unnecessary accumulation of objects.

Don't use too many pillows or thick blankets

Using too many pillows or thick blankets can disrupt your natural sleeping position, putting pressure on your neck and spine. This not only causes pain but also negatively affects your nervous system, leading to poor sleep. Additionally, blankets that are too heavy can restrict your body's natural movements, increasing feelings of claustrophobia. According to Harvard Medical School, sleeping properly with moderate pillow and blanket support helps improve blood circulation and deep sleep.

Therefore, you should use a pillow with moderate height, good neck support and keep the spine in line. Choose a light blanket or thin layers of blankets so you can adjust the warmth as desired.

Do not use electric blankets all night long

Electric blankets are a popular solution for keeping warm in the winter, but using them all night can be dangerous to your health. If used continuously, electric blankets can easily overheat the body, causing dehydration and disrupted sleep. In addition, long-term abuse of electric blankets can increase the risk of fire or damage, especially with products that do not meet safety standards.

Furthermore, the constant high temperature from an electric blanket can cause dryness and irritation to the skin, especially in people with sensitive skin. Some people may also experience tingling or discomfort due to the uneven temperature changes across their body when using an electric blanket.

VN (according to Vietnamnet)
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