Definition of vocabulary tips in English %26 with Gymglish. Improve your English and try our free online English classes. But sleep is just as important to good health as diet and exercise. Sleeping Well Improves Brain Performance, Mood, and Health.
Research shows that poor sleep has immediate negative effects on hormones, exercise performance and brain function (1, 2, 3, 4,. Conversely, sleeping well can help you eat less, exercise better, and be healthier (2, 8, 9,. Over the past few decades, both the quality and quantity of sleep have declined. In fact, many people regularly sleep poorly (11, 1).
Here are 17 evidence-based tips for better sleep at night. Your body has a natural timekeeping clock known as a circadian rhythm (13, 1). It affects the brain, body and hormones, helping you stay awake and telling your body when it's time to sleep (14, 1) Natural sunlight or bright daylight helps keep your circadian rhythm healthy. This improves energy during the day, as well as the quality and duration of nighttime sleep (16, 17, 1).
In people with insomnia, exposure to bright light during the day improves sleep quality and duration. It also reduced the time it took to fall asleep by 83% (1). A similar study in older adults found that 2 hours of exposure to bright light during the day increased the amount of sleep in 2 hours and sleep efficiency by 80% (20). Exposure to light during the day is beneficial, but exposure to night light has the opposite effect (21, 2).
Again, this is due to its effect on the circadian rhythm, tricking the brain into thinking it's still daytime. This reduces hormones such as melatonin, which help you relax and sleep soundly (23, 2). Blue light tricks your body into thinking it's daytime. There are several ways to reduce exposure to blue light at night.
Caffeine has numerous benefits and is consumed by 90% of the U.S. UU. Population (26, 27, 28, 29, 30). A single dose can improve concentration, energy and athletic performance (31, 32, 3.Caffeine consumption up to 6 hours before bedtime significantly worsened sleep quality in one study (3).
Caffeine can stay elevated in the blood for 6 to 8 hours. Therefore, drinking large quantities of coffee after 3—4 p.m. Not recommended, especially if you are sensitive to caffeine or have trouble sleeping (31, 3). Sleeping during the day can confuse your internal clock, which means you may struggle to sleep at night (36, 3.In fact, in one study, participants ended up sleeping more during the day after taking naps during the day (3).
you take naps during the day and sleep well, you don't have to worry. The effects of napping depend on the individual (39, 40, 4). Other studies have highlighted that irregular sleep patterns can alter circadian rhythm and melatonin levels, prompting the brain to fall asleep (43, 44, 4). In one study, taking 2 mg of melatonin before bed improved the quality and energy of sleep the next day and helped people fall asleep more.
In another study, half of the group fell asleep faster and had a 15% improvement in sleep quality (48, 4). It also alters nighttime melatonin production, which plays a key role in the body's circadian rhythm (72, 73, 74, 7.Other studies reveal that increasing body and bedroom temperatures can decrease sleep). quality and increase of wakefulness (82, 83, 84, 85, 86, 8.Around 70° F (20° C) seems to be a pleasant temperature for most people, although it depends on their preferences and habits. Test different temperatures to find out which is the most comfortable for you.
Around 70°F (20°C) is best for most people. Eating late at night can negatively affect both sleep quality and natural release of HGH and melatonin (88, 89, 90, 91, 9). Studies indicate that they can help improve overall sleep quality and help people, especially older adults, fall asleep faster (99, 100, 101, 102, 10, 10). a full bath at night, simply bathing your feet in warm water can help you relax and improve sleep (102, 10).
A common problem is sleep apnea, which causes irregular and interrupted breathing. People with this disorder stop breathing repeatedly while they sleep (104, 10). This condition may be more common than you think. A review stated that 24% of men and 9% of women have sleep apnea (10).
In addition to the relaxing environment, the quality of the bed can also affect sleep (109, 1). A study looked at the benefits of a new mattress for 28 days, revealing that it reduced back pain by 57%, shoulder pain by 60% and back stiffness by 59%. It also improved sleep quality by 60% (11). Other studies show that new bedding can improve sleep.
In addition, poor quality bedding can lead to increased low back pain (112, 11). The best mattress and bedding are extremely subjective. If you are changing your bedding, base your choice on your personal preferences (113, 114, 115, 116, 11). If you haven't changed your mattress or bedding for several years, this can be a very quick but possibly costly solution (11).
It can improve all aspects of sleep and has been used to reduce symptoms of insomnia (118, 119, 120, 121, 12) In people with severe insomnia, exercise offered more benefits than most medications. Exercise reduced time to fall asleep by 55%, total nighttime wakefulness by 30%, and anxiety by 15%, while increasing total sleep time by 18% (12). However, some studies show no negative effects, so it clearly depends on the person (124, 125, 12). Nocturia is the medical term for excessive urination during the night.
Affects sleep quality and energy during the day (127, 12) Try not to drink any liquids 1 or 2 hours before bedtime. A large review linked insufficient sleep to an 89% increase in the risk of obesity in children and 55% in adults (12). Other studies conclude that sleeping less than 7 to 8 hours a night increases the risk of developing heart disease and type 2 diabetes (130, 131, 13). These 13 picks are some of the best king-size mattresses money can buy.
Getting a healthy amount of sleep is a key part of a good sleep pattern. The National Sleep Foundation recommends that most adults get 7-9 hours of sleep each night and that adults 65 and older sleep 7-8 hours. The rapid growth and development of youth means that children need extra hours of sleep, with specific recommendations that vary by age. Babies may need up to 17 hours per night, while the range for teens is 8 to 10 hours.
In addition, brief sleep seems to increase the risk of high blood pressure, especially in those with obstructive sleep apnea, a condition characterized by stopping breathing during sleep (31, 3). Avoid alcohol before bedtime, as it can reduce nighttime melatonin production and cause sleep disorders. patterns. You should also talk to them if you are thinking of using melatonin as a sleep aid for your child, as the long-term use of this supplement in children has not been well studied.
Your doctor can help you evaluate factors that could be affecting your sleep and discuss strategies or interventions that help you sleep better. As you may have experienced during the summer or in hot places, it can be very difficult to get a good night's sleep when it's too hot. However, some studies show that those who are used to taking naps during the day regularly do not experience poor sleep quality or sleep disorders at night. Although sleep needs vary from person to person, most adults need 7 to 9 hours of sleep per night.
Poor sleep is associated with an increased risk of developing type 2 diabetes and insulin resistance, which is when the body can't use the hormone insulin properly (3) Lack of sleep can jeopardize your health and safety, so it's essential that you prioritize and protect your sleep on a daily basis. People who work the night shift or work irregular schedules may find quality sleep more difficult. 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. Depending on factors such as your genetic makeup, daily schedule, and activity level, you may need more sleep than guidelines suggest or you may thrive on less.
Conversely, if you don't sleep well, you may feel sluggish, confused, depressed, and low on energy. . .
