About nutrition
With the annual transition from standard time to daylight savings time, it’s not too magical to lose an hour from an already busy life. If you’re tweeting to yourself, “Really? Again?” You’re not alone. So why not we, as Hawaii and Arizona abolished this nonsense over 50 years ago?
Ironically, perhaps not by accident, the National Sleep Awareness Week begins on March 13. It’s just like many Americans say hello on the day when they’re a little more red-eyed. However, the effects of time changes and loss of sleep time depend on whether you get up early or stay up late. According to a study published last year in the journal Scientific Reports, people who were genetically wired early to get up took only a few days to adjust, while those who were up late in their natural state were jet lag after a week. Showed the symptoms of.
Time changes aside, all year round because I feel I need to do better or more important things, such as replying to emails, cleaning up, watching “only one more” episodes of something. It is common to postpone bedtime at any time. However, when you become sleep deprived, your body tries to compensate by increasing the levels of adrenaline and cortisol, and thanks to this activated stress response, a week of mild sleep restriction causes inflammation of the body. Raise the level of. Over time, if you regularly postpone your bedtime when you have a good morning wake-up time, no matter how often you eat or exercise regularly, you will have heart disease, type 2 diabetes, depression, etc. May increase the risk of future health problems.
Sleep and nutrition
When it comes to eating, how we eat can affect our sleep, and how we sleep can affect our diet. am. A study published last month in the Journal Nutrients examined data from the National Health and Nutrition Examination Survey that people who ate an average or optimal quality diet could experience sleep disorders more than those who ate a poor quality diet. It turned out to be low in sex. Consider other factors that may affect your sleep, such as socioeconomic status, smoking status, alcohol and caffeine intake, and whether someone has high blood pressure, diabetes, or depression.
Conversely, clinical sleep restriction studies have observed changes in hunger and satiety hormones. This may explain why you are more likely to crave sugar and other fast-digesting carbohydrates if you are not sleeping well or if you are not sleeping well. This can be painful, especially if you are suffering from thoughts and beliefs about “good” and “bad” foods, and that stress can further amplify your food urges.
If you insult your injury, you may decide that a cookie with coffee is just the pick-up you need when you finally hit the wall around 2 pm. However, although you may feel better in the short term, you are preparing for another night of sleep deprivation. Too many sources of coffee and other caffeine will not give you a good night’s sleep, especially later in the day.Avoid caffeine to avoid this vicious circle at least 4-6 hours before bedtime — Some people feel that they need to stop caffeine by noon.
Another drinking habit that can interfere with quality sleep is alcohol. The nightcap has a sedative effect at first, but when it wears down, it can quickly wake up in the midst of the recovery phase of sleep. For better sleep and general health, keep your daily intake moderate and avoid absorption within 3 hours of bedtime.
How about solid foods? It’s especially important to avoid eating late at night if you’re prone to acid reflux, but even if you don’t, serious digestion when you should go to bed can reduce your sleep comfort. Ideally, eat your supper at least 3 hours before bedtime, especially if your supper contains spicy or acidic foods, but if you need to eat late, lighten it.
If you stay up late and become hungry again, it may be an opportunity to go to bed on time. But what if you still need a bedtime treat, perhaps to eat dinner early? Foods containing slow-digesting carbohydrates, such as milk or yogurt (if dairy tolerable), or slices of whole grain toast are suitable. Studies also suggest that consuming fruit or juice from kiwifruit containing serotonin, or tartmon molancy cherries containing melatonin may support quality sleep.
Sleep and lifestyle
For taste and practicality, you may be wondering how it affects your sleep if the best time to exercise is in the evening. Studies show that both aerobic and resistance exercises improve sleep at all times, but there is one caveat. Performing high-intensity exercises such as running, fast-dancing, and high-intensity interval training within one hour of bedtime can make sleep difficult. I fall asleep and get a good night’s sleep. With that in mind, you can get a better night’s sleep by making it a habit to start relaxing about an hour before the lights go out, especially if your mind is racing all day long.
The bottom line is that getting a good night’s sleep is a profound act of self-care. Sleep needs vary from person to person, but for optimal health, a general recommendation is for adults to get at least 7 hours per night on a consistent schedule. That is, strictly follow the same bedtime and wake-up time. Some people succeed in an afternoon nap, others feel better after seven hours, and others need a solid eight, just as some do not take a natural nap. Think about one more thing. If you’ve been sleeping for more than 9 hours and don’t feel rest, talk to your doctor.
