Exploring the Mysteries of Sleep Habits

Most of us need to get enough sleep. Surveys show nearly half of office workers struggle with poor sleep multiple times a week, while over 65% lose concentration after sleepless nights, according to the European Sleep Foundation.

Yet everyone seems to have specific preferences about the best ways to fall and stay asleep ― whether they like the sheets tucked in at the foot of the bed, what kind of pyjamas they sleep in (if any), and whether they wear socks or go barefoot in bed.

But how do you sort through that noise and find the best methods? Consider yourself lucky.

Here are the definitive answers to the biggest questions about sleep:

Question #1: Sleeping with Wet Hair

Sleeping with wet hair might save time and still seem harmless, but it can cause problems for your hair and scalp. Here's why:

• Hair Structure: Hair comprises proteins covered by a protective layer. When hair is wet, this protective layer weakens, making the hair more vulnerable to damage and breakage.
• Acne: Sleeping with wet hair may worsen acne, as infection thrives in warm, humid conditions like those created by damp hair. Additionally, a humid pillow can exacerbate the risk of fungal acne.
  

If you still sleep with wet hair, try these steps:

1. Use a soft microfiber towel to slightly dry your hair, as microfiber is suitable dehumidifies
2. Apply a bit of hair oil to the ends of your hair to protect it with an additional protective layer
3. Use a smooth bamboo or silk pillowcase instead of cotton to prevent hair breakage from friction, as bamboo and silk are softer than cotton.

Question #2: Sleeping with Open Window

Breathing fresh air, feeling a cool breeze, and hearing leaves rustling may sound nice. However, it may not always lead to a restful night's sleep. Here's why:

• Ventilation: Throughout the day, the air quality in your bedroom can worsen due to various factors. Therefore, it's crucial to ventilate your bedroom regularly. However, before opening windows or doors, it's wise to ensure that outdoor conditions are better than your current indoor conditions. The quickest and cost-free method is utilizing the Air Quality Index (AQI) to evaluate outdoor air quality. This will help determine any risks of adverse health effects associated with outdoor air.

• Health: Researchers from Denmark say that sleeping with fresh, cool air improves their sleep. It can affect your body's ability to regulate temperature, leading to disrupted sleep or increased susceptibility to illnesses. However, others may find it uncomfortable or worsening for specific health conditions like asthma or allergies, especially if outdoor air quality is poor.

If you don't have health concerns and enjoy sleeping with an open window, follow these steps:

1. Visit the European Environment Agency website to check the air quality in your city.
2. If the air quality index level is Good or Fair, you can consider sleeping with the window open. However, if the index indicates poorer air quality, ventilate your room briefly (5-10 minutes) before sleeping with the window closed.
   

Question #3: Sleeping with Socks

Wearing socks to bed may help you fall asleep faster and sleep better at night. However, don't expect socks to be a magic solution if you have sleeping difficulties. Here is why:

• Temperature regulating: Your body naturally cools down at night to help you sleep, guided by your internal clock. However, if your feet are too cold, your body may raise your core temperature slightly. This happens because your body sends more warm blood to your core areas, which, in that case, helps release more heat through your skin, ultimately lowering your core temperature.
• Skincare: Applying lotion to your feet before putting on socks at bedtime helps to lock in moisture, preventing dryness overnight. Note that synthetic materials like polyester are less ideal for socks. Instead, opt for wool or bamboo socks for better breathability and comfort. Additionally, remember to wear a fresh pair of socks every night to prevent bacteria growth.
  
  

Question #4: Sleeping with Earplugs

Sleeping with earplugs is generally safe, but there are potential risks with regular use. Here is why:

• Earwax: earplugs can push earwax deeper into your ear, causing a buildup. This buildup can lead to temporary hearing loss and ear ringing (tinnitus). You'll need to soften the wax with ear drops or have a doctor remove it to resolve this.
• Ear infections: Earplugs can also lead to ear infections. This can happen when bacteria enter the ear canal either from the earplug itself or earwax buildup. Just like with socks, keeping your earplugs clean and storing them in a safe place to prevent bacteria growth and reduce the risk of ear infections is essential.
  

If you struggle to sleep due to surrounding noises, here's a plan to help you choose the suitable earplugs:

1. Understand the Types: Earplugs are typically vented or non-vented. Vented ones have a small hole to equalize ear pressure, which helps with flying and diving but not necessarily for sleeping.
2. Consider Custom-Made: Talk to your doctor about custom-made earplugs moulded to fit your ears. While they're pricier and require regular cleaning, they effectively block out all noise, including alarms—so use them cautiously.
3. Test Comfort: Your earplugs should noticeably reduce sound while remaining comfortable to sleep in. Initially, using earplugs might feel strange, but this sensation fades with time.

The bottom line

Ultimately, while these options aren't magical fixes for achieving deep sleep, they share a common thread: ensuring they don't compromise your health by spreading bacteria or weakening your immune system, making you more susceptible to infections. If you have significant concerns about your sleep quality, it's advisable to consult with your doctor to explore alternative solutions.