Board-certified sleep specialist Dr Christopher J. Allen recently shared on Instagram a series of everyday habits that may be harming sleep quality and overall health. His candid warnings addressed common issues like snoring, which he explained could indicate a person stops breathing hundreds of times each night. He cautioned that jaw pain upon waking might signal choking episodes during sleep. Dr Allen also highlighted how seemingly comforting routines such as watching television in bed, drinking wine before sleeping, or relying on melatonin gummies can disrupt deep sleep cycles and increase long-term health risks, including dementia. Waking frequently between 1-3 AM often points to elevated stress hormones. Even children are affected, as late bedtimes can rewire young brains toward anxiety. Public health expert Dr Jagadish Hiremath emphasized distinguishing between occasional restlessness and persistent disturbances that require medical attention. Simple adjustments like maintaining consistent sleep schedules and creating screen-free wind-down routines can significantly improve rest quality for individuals and families.
Expert Guidance on Sleep Habits and Health Risks
Dr Allen warned that snoring means breathing stops over 300 times per night, while jaw pain upon waking may indicate choking episodes. Waking between 1-3 AM reflects stress hormones disrupting rest. Habits like sleeping with the television on or consuming wine before bed damage deep sleep and raise dementia risk. He noted sleep deprivation causes irreversible brain cell loss, and nightly melatonin gummies train the body to stop producing its own melatonin. Weekend naps exceeding 90 minutes increase heart problem risks. Children's late bedtimes can rewire brains toward anxiety. Dr Jagadish Hiremath added that persistent disturbances with symptoms like gasping, headaches, or daytime fatigue require professional consultation. Simple changes—consistent schedules, cool dark bedrooms, and screen-free wind-down routines—support healthier sleep patterns for all ages.
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