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Sleep & Eat
While a nightcap may help you relax, it interferes with your sleep cycle once you’re out. Try to make dinnertime earlier in the evening, and avoid heavy, rich foods within two hours of bed.
Therefore, drinking large amounts of coffee after 3–4 p.m. is not recommended, especially if you’re sensitive to caffeine or have trouble sleeping . However, when consumed late in the day, caffeine stimulates your nervous system and may stop your body from naturally relaxing at night. Stop watching TV and turn off any bright lights 2 hours before heading to bed. Exposure to light during the day is beneficial, but nighttime light exposure has the opposite effect . While most research involves people with severe sleep issues, daily light exposure will most likely help you even if you experience average sleep. If you want to optimize your health or lose weight, getting a good night’s sleep is one of the most important things you can do.

Other studies have highlighted that irregular sleep patterns can alter your circadian rhythm and levels of melatonin, which signal your brain to sleep . One study noted that participants who had irregular sleeping patterns and went to bed late on the weekends reported poor sleep .

Apart from the relaxing environment, bed quality can also affect sleep . Other common medically diagnosed issues include sleep movement disorders and circadian rhythm sleep/wake disorders, which are common in shift workers .
Over the past few decades, both sleep quality and quantity has declined. A good night’s sleep is just as important as regular exercise and a healthy diet. Hard as it may be, try not to stress over your inability to fall asleep again, because that stress only encourages your body to stay awake. To stay out of your head, focus on the feelings in your body or practice breathing exercises. Take a breath in, then breathe out slowly while saying or thinking the word, “Ahhh.” Take another breath and repeat.
The boundaries between sleeping and waking are blurred in these societies. Some observers believe that nighttime sleep in these societies is most often split into two main periods, the first characterized primarily by deep sleep and the second by REM sleep. In both children and adults, short sleep duration is associated with an increased risk of obesity, with various studies reporting an increased risk of 45–55%.
Spicy or acidic foods can cause stomach trouble and heartburn. Exercise speeds up your metabolism, elevates body temperature, and stimulates hormones such as cortisol. This isn’t a problem if you’re exercising in the morning or afternoon, but too close to bed and it can interfere with sleep. Use heavy curtains or shades to block light from windows, or try a sleep mask. Take your work breaks outside in sunlight, exercise outside, or walk your dog during the day instead of at night. These simple tips will help you sleep better and be more energetic and productive during the day.
In one study, a relaxing massage improved sleep quality in people who were ill . Eating late at night may negatively affect both sleep quality and the natural release of HGH and melatonin . sleep dream deep pillow sutera found that bedroom temperature affected sleep quality more than external noise . While they’re not a magic bullet for sleep issues, they can be useful when combined with other natural sleeping strategies. In another study, half of the group fell asleep faster and had a 15% improvement in sleep quality . Often used to treat insomnia, melatonin may be one of the easiest ways to fall asleep faster . If you struggle with sleep, try to get in the habit of waking up and going to bed at similar times.

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