Phoebe Liebling, a nutritionist in the UK, shares how you can have a healthier body, clear mind and a better night’s sleep by breaking these habits as soon as you wake up in the morning. :
Sitting at the computer or looking at the phone
As soon as you wake up, you should avoid sitting at the computer or looking at the phone immediately
Phoebe says that the first thing you should do in the morning to stay healthy and sleep well is to enjoy some natural light before looking at your phone or computer.
Our sleep and wake cycles – or our circadian rhythms – are determined by the production of the hormones cortisol in the morning and melatonin in the evening. So if you want your body to actually produce good quality melatonin at night to help you fall asleep, you need to make sure your cortisol levels peak in the morning. This is mainly due to the sunlight outdoors. Natural light, even on cloudy, cloudy days, reaches 10,000 lux (illumination unit).
Whether you go to the theater or in a brightly lit hospital, the brightest electric light you get is only about 1,000 lux. If you sit at the computer, you only get 20-30 lux.
This can leave the body feeling sluggish throughout the day and then when we get home at night, we produce too little melatonin and find it difficult to get a good night’s sleep. This is a vicious circle that makes the body weak and stagnant.
Phoebe’s expert explains why people with a lot of energy at night have trouble sleeping. “At night, they sit and watch TV – which is very exciting and can increase levels of the stress hormone (cortisol) – which should be in the morning. It’s a negative circle,” he said.
Lack of protein at breakfast
Loading a lot of foods that are rich in flour, sugar, and lack of protein will not be good for the body.
To get a good night’s sleep, you need to keep your blood sugar levels stable throughout the day, says Phoebe. This is largely determined by what you eat in the morning and then how you organize your next meal throughout the day.
“The worst breakfast for everyone is white porridge because it is nothing but carbohydrates and blood sugar doesn’t like it at all,” warns the expert.
Instead, experts recommend cutting back on carbohydrates, replacing them with 20-30g of protein per serving, such as eggs, salmon, or chickpeas. Several other protein-rich foods are also good choices, such as nuts, hard-boiled eggs, yogurt, before eating sugary foods, such as fruit.
The expert explains the importance of keeping blood sugar stable: “If you eat something and the sugar goes straight into your bloodstream, your blood sugar can spike and then your body will respond with changes in blood sugar levels. insulin. This insulin is stored or used when blood glucose levels become too low. If insulin is too high at night, it can interfere with sleep. You must always maintain a stable energy in your body, including when you sleep because the body is still active at that time,” he said.
So if you have high insulin at night, you will store most of it and will not have enough to sustain sleep. When that happens, your body will wake you up thinking you need more energy. This is what makes it easy for people to wake up at night, especially around 2-3 am.
Do high-intensity cardio latihan
High-intensity exercise done as soon as you wake up may be more suitable for men than women
Many gym goers will opt for a high-intensity workout or cardio to start their day. But Phoebe says this can make it difficult to sleep at night, especially for women.
“Many people think that they should exercise vigorously in the morning. This may be good for men, but not for women. These exercises can help reduce excess fat but also keep you from getting a good night’s sleep at the end of the day due to overstretching your body. For people who are sleep deprived, I highly recommend that they stop doing cardio. You won’t feel like you wake up in the morning, but just run out of energy. The worst thing you can do is squeeze yourself”, the expert shares
Instead, experts recommend walking briskly for 20-30 minutes to get your heart rate up and, if possible, doing some weight training — using your body weight to do exercises that strengthen your muscles.
“You just need to do some squats or light arm exercises with a water bottle at home or go to the gym, Pilates class. This will wake your body up and help it start using energy properly, making you feel more energized. It also helps you sleep better at night because your body has already started working effectively in the morning,” he instructed.
Can’t help but drink coffee
Coffee can be good for health but it shouldn’t be “addicted” every morning
People with poor sleeping habits often have one thing in common: The first thing they do in the morning is drink coffee, and maybe a few more cups later in the day. This can trigger a stress response, because coffee is a stimulant. While these substances can help you stay awake, they can also interfere with your natural sleep-wake hormones.
“You have to train yourself to stop drinking coffee gradually. You will feel a little uncomfortable at first but everything will be fine after a week. Every day, drink coffee 15 minutes later, and then at the end of the week, you will realize that you only have coffee in the middle of the day and even no coffee, that’s okay,” the expert said.
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