As adults in modern society, during the day, our brains are filled with all kinds of information and swayed by all kinds of emotions, and many people are sleepy during the day and mentally reversed at night.
If you want to be healthy, want to lose weight, good sleep quality, and diet, exercise is equally important, there are many foreign studies found that low sleep quality, and obesity, hormone imbalance, sports performance, brain function has a very strong relationship, on the contrary, good sleep, will let you eat less, better energy, more healthy.
In today’s modern civilization, the quality of human sleep is deteriorating, and most people are or have been troubled by sleep problems. If you or your family have sleep problems, it is highly recommended to take a look at this popular science article.
Increase Daytime Sunlight Hours
Daylight hours are very important to increase your vitamin D. Most importantly, let your body know that it is daytime so that you can have a regular circadian rhythm, which is a natural response that our bodies have developed during the daytime as we evolved as humans.
This is because, enough daylight hours work on your brain, body and hormones to keep your body awake during the day and when it needs to sleep at night, your body will only enter its natural sleep state.
Many studies for insomniacs have found that increasing daylight during the day improves sleep quality, and sleep duration, and sleep time is much shorter. One study found that increasing daylight by two hours during the day lengthens sleep by two hours and improves sleep quality by 80%.
Now, many people work indoors, almost no daylight, I suggest, try to get up early, walk more, more morning sunlight, the morning sun is not so strong, the effect is very good, noon after lunch can also walk in the sun for one or twenty minutes, in the summer, the afternoon sunshine time is the longest, after work can also be sunshine for an hour or two.
Reduce Blue Light Exposure at Night
Increase daylight during the day and reduce light at night, our body needs these cues to improve the quality of sleep. Modern technology has made many of us live black and white, with no energy during the day and no sleep at night.
Too much blue light exposure in the evening, the brain will think that it is still daytime, will reduce the secretion of melatonin, which is the biggest hormone affecting sleep.
Daily blue light-emitting devices are many, computers, TVs, cell phones, bath bombs, projectors, LED lights and other light-emitting electronic devices.
It is best not to watch TV at night, try to 2 hours before bedtime, turn off the lights, must not open too bright, you can buy some very small power lights, remember, all LED lights are blue light, because many problems, LED lights are currently questionable abroad.
Do Not Exercise Vigorously Three Hours Before Bedtime
Many people like to eat after exercise, because as soon as you get off work in the afternoon, you must eat first, and then exercise, I have said many times, this is very unscientific, in fact, you can completely hungry exercise, and then eat dinner, but not too late to eat dinner.
Moderate exercise, can improve the quality of sleep, but strenuous exercise before bed, may lead to insomnia, after eating exercise, stomach sagging not to mention, the main thing is too late exercise affects sleep, I have experienced countless times, playing basketball in the summer too intense, too long, insomnia at night, so, try not to strenuous exercise at night.
Because, before going to bed strenuous exercise will stimulate the body, increase the body’s sensitivity, but also affect the body’s hormonal changes, such as adrenal hormones and so on, so that you are more long time, in a more excited state, leading to insomnia.
Do Not Drink Water Before Going to Bed
With summer coming, many people love to eat watermelon at night, or drink a lot of water, which can also lead to poor sleep quality, because with nocturia, you generally don’t sleep well.
Many studies have found that nocturia can directly affect sleep quality, and energy levels during the day.
In theory, you should generally not drink water two hours before going to bed, and before you go to bed, try to urinate first, and generally if you have nocturia, this will greatly improve the quality of your sleep.
Don’t Eat Too Late
Like too much exercise before bed, eating a lot before bed can directly lead to poor sleep quality and also affect the production of growth hormone and melatonin.
However, some people have found that eating some high-carbon foods a few hours before bedtime may help you fall asleep earlier and get good quality sleep, which is why some people, who are used to drinking a little wine at night, say it helps them sleep.
This reasoning actually I have talked to you many times, the role of body hormones, high carbohydrate causes blood sugar to rise, insulin spikes, and then blood sugar plummets, which will eventually lead to low blood sugar and make you feel tired, there is another hormone, the role of tryptophan, can also lead to sleepiness.
A special study abroad found that people with insomnia, four hours before bedtime, consume some carbohydrates, will help them fall asleep earlier. ③
However, it is worth noting that you should not consume too much, too much alcohol can also cause insomnia, and too much food can also cause insomnia.
It has also been found that a long-term low-carb diet will improve sleep quality, so after adapting to a low-carb diet, you don’t need high-carb to assist in improving sleep quality. My personal feeling is that my sleep quality has improved after low-carb, and I sleep more solidly and with higher quality, basically lying down and falling asleep.
Shorten the Lunch Break
Many people are used to lunch break, lunch break can improve the efficiency of the afternoon, but many people eat more carbohydrates at noon, resulting in easy to sleepy after meals, if you do not set the alarm clock, you may sleep for 2-3 hours, such a lunch break will make you sleep more and more tired, at the same time, may lead to insomnia at night.
Some studies have found that after someone takes a long lunch break, people become increasingly sleepy.
Another study found that 30 minutes or less of sleep can improve brain function during the day, and a long lunch break, on the contrary, is not good for health and reduces the quality of sleep at night.
Therefore, although the lunch break is good, but do not sleep Oh, lunch break, set yourself an alarm clock, it is necessary.
Try Not To Drink Coffee in the Afternoon
Many people like to drink coffee, some people like to go to a cafe in the afternoon to sit down, a cup of coffee is also a very fashionable thing to drink a little may make us more focused and improve the speed of the brain.
However, a study found that drinking coffee six hours before bedtime may reduce the quality of sleep.
Within 6-8 hours of coffee intake, caffeine may remain high in the blood circulation, so drinking large amounts of coffee after 4 p.m. is not recommended and may directly affect your sleep quality if you are sensitive to caffeine.
Adopt a Regular Work and Rest Schedule
Our body’s circadian rhythm is a set cycle that is generally set automatically according to sunrise and sunset.
Many people in modern society, however, have disrupted this virtuous cycle, and having a regular work and rest schedule is the basis for quality sleep.
Some studies have found that those who stay up late on weekends, the quality of sleep at night during the week, often not so good.
Therefore, do not indulge yourself once the weekend, and stick to a normal rest and rest schedule on weekends, and do not stay up late.
If you have an irregular routine, you can start with your alarm clock in the morning, get up early first, then you will naturally go to bed early, and generally, after a few weeks, your routine will become very regular.
Intake of Melatonin Supplements
Melatonin is the hormone that affects sleep the most, it is responsible for sending signals to your brain telling you that you should sleep now. Many people find that after taking melatonin supplements, they fall asleep earlier and sleep quality improves. Melatonin supplements are a powerful tool for improving insomnia and should be the most direct and effective way to do so.
One study found that taking 2mg of melatonin before bedtime greatly improved sleep quality, kept people refreshed the next day, and allowed them to fall asleep earlier. A similar study found that more than half of the people who took melatonin, fell asleep earlier and improved their sleep quality by more than 15%.
Generally, the effect is evident when melatonin, 1-5mg, is ingested half an hour to an hour before bedtime.
In addition to melatonin, there are many supplements that are helpful in improving the quality of sleep. Glycine, valerian root, magnesium supplements, theanine, lavender, ginkgo biloba, etc.
We really need to protect their wallets, like protecting their own sleep time, earning money is important, but the body is always more important than money, sleep will not be people, often work efficiency is not too high.
We always hear a lot of news, a lot of young people, work too hard, regularly stay up late, tired, want to take a good rest, may never wake up, those who die of overwork, sudden death, often because of lack of sleep.
To maintain a healthy body, sleep and diet, exercise is equally important, health is a lifelong thing, you have to do is slowly to change, develop healthy habits, will really benefit for life.
Many times, our body is not just your own, we have family behind us, slowly to develop a variety of healthy good habits, wishing you more and more healthy.