4 bad morning habits of many young people are ruining night sleep, not immediately fixing their eyes as dark as pandas
You’ve probably seen a lot of “do or avoid before bed” advice, but have you ever thought that maybe the things you do when you wake up in the morning are ruining your night’s sleep? are not?
Harley Street functional nutritionist Phoebe Liebling outlines four morning habits that affect sleep quality and can make it harder to fall asleep at night.
1. Using a computer or mobile phone
For better sleep quality, the first thing people do in the morning is stand in the natural sunlight instead of sitting in front of the computer or playing with the phone. Our circadian rhythms are influenced by a combination of cortisol released in the morning and melatonin released in the evening, so letting the body produce high-quality melatonin at night helps promote sleep , make sure that cortisol peaks in the morning and that sunlight is key to triggering cortisol secretion.
Even on cloudy and less sunny days, natural light can reach 10,000 lux (unit of illuminance), while the brightest electric light in a hospital is about 1,000 lux, and computers and electricity Our mobile is at most 20-30 lux. Without enough light to stimulate hormone secretion, we will feel irritable during the day, and not produce enough melatonin at night, preventing us from sleeping well.
Especially at night, people like to play games, watch TV series… Stimulating images increase stress levels, but increase cortisol secretion, leading to more energy, difficulty falling asleep.
2. Lack of protein for breakfast
Steady blood sugar levels during the day can lead to a good night’s sleep, and good blood sugar levels are greatly influenced by breakfast.
Some people only eat porridge or bread for breakfast, pure carbohydrates (starch) raise blood sugar faster. At this time, the body secretes more insulin, which is stored slowly. When we sleep, the human body is still metabolic and needs a certain amount of stored energy.
Excess insulin at this time will accelerate the rate of sugar consumption, and there will not be enough reserves to sustain sleep. When there is not enough energy, the liver will be awakened to release glycogen, or can directly wake up the human body at 2 or 3 o’clock at night to send the message “need more energy”.
Therefore, you should replace a portion of carbohydrates with 20-30 grams of protein such as eggs, meat, and eat fruit with nuts and yogurt.
3. Vigorous exercise
Some people choose to go to the gym to do some intense aerobic exercise after waking up in the morning, which will affect the quality of sleep, especially for women. The human body prepares fat energy in advance to adapt to morning exercise, which puts extra stress on the metabolic system and affects sleep at night. Therefore, morning exercise is not recommended for people with poor sleep.
You should go for a brisk 20-30 minute walk in the morning to get your heart rate up or buy two bottles of water, do dumbbell squats or other light arm exercises, and gym goers can opt for pilates. All of these activities are designed to keep the body awake and use energy with proper efficiency. Proper energy planning can help you sleep better at night.
4. Drink coffee
When people wake up in the morning feeling sleepy, the first thing that comes to mind is a cup of coffee, maybe more. Caffeine is a stimulant that triggers a stress response to promote faster wakefulness, but also disrupts natural sleep regularity and alertness hormone levels. Therefore, if you want to sleep better, you should make yourself a habit of quitting coffee.
People who have a habit of drinking coffee in the morning should delay drinking coffee for 15 minutes, after a week, you will find that even at noon, you still feel comfortable without drinking coffee to quench your thirst.
Source and photo: Science Times, The Sun
at Blogtuan.info – Source: Kenh14.Vn – Read the original article here
