Sleep habits vary widely, but certain patterns can significantly impact your health if left unaddressed. Looking to improve your sleep quality? Here are four sleep habits to eliminate for a healthier rest.
1. Snoring: The Midnight Symphony
Does your partner nudge you awake to stop your snoring? You’re not alone. Vibrations of the soft palate cause snoring, often amplified by excess weight around the neck. It’s more than an annoyance—it can lead to sleep apnea, leaving you tired, irritable, and even at risk for serious health issues.
According to the Mayo Clinic, individuals in their 30s and 40s with sleep apnea face a 14% higher chance of sudden death or heart attack if oxygen levels dip significantly during sleep. Addressing snoring starts with maintaining a healthy weight and seeking a professional evaluation for potential airway issues.
2. Sleep Myoclonus: The Midnight Jerk
Ever felt like you were falling and jerked awake just as you were drifting off? That’s sleep myoclonus—a sudden muscle spasm often caused by miscommunications in the body’s sleep-wake cycle.
This involuntary movement is generally harmless but can disrupt your sleep if it happens often. Cutting back on caffeine, reducing stress, and establishing a calming bedtime routine might help. Consulting a sleep specialist is a smart next step if the issue persists.
3. Teeth Grinding: The Midnight Grind
Are you waking up with a sore jaw or a headache? You could be grinding your teeth in your sleep, a condition often linked to stress or anxiety.
The damage isn’t just cosmetic—grinding exerts up to 10 times the pressure of regular chewing, leading to cracked teeth, worn enamel, and even temporomandibular joint (TMJ) issues. Talk to your dentist about a mouthguard or other interventions to protect your teeth and ease jaw discomfort.
4. Sleep Talking: The Midnight Monologue
Mumbling in your sleep now and then isn’t a big deal, but animated episodes—complete with vivid language or flailing arms—could indicate REM Sleep Behavior Disorder (RBD).
Unlike typical REM sleep, where your body enters a “pause” mode, RBD lets your body act out dreams. If left untreated, it can lead to long-term brain health issues. Sleep studies that track your brain waves and breathing patterns can help pinpoint the cause and get you on the path to treatment.
Interestingly, studies show that those with RBD are nearly 1.5 times more likely to experience mild depression, highlighting the connection between sleep quality and mental health.
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