POOR SLEEP AND SLEEP HYGIENE
The modern-day living has made it a normal thing for one to sleep late in the night also wake up late. But the problems that one faces due to sleep disorders are also a lot in such people’s lives. Below are a few habits that one suffers due to irregular sleeping habits.
- Poor sleep is linked to increased appetite and poor appetite regulation. The levels of appetite-stimulating hormone ghrelin increases, and the levels of leptin (appetite-suppressing hormone decreases).
- Poor sleep impairs your immune function, therefore good sleep helps to improve your immunity and the ability of the body to fight infections like the common cold.
- Poor sleep can activate markers of cell damage and inflammation.
- A night of good sleep is linked to improved mental well-being, speed, accuracy and all aspects of physical and athletic performance.
Good nutrition, regular exercise and good quality sleep are important to achieve optimal health and fitness as a cyclist.
Adequate sleep is linked to less stress, improved memory, heart health and also weight loss. Sleep hygiene is very important, so follow these tips to sleep better naturally:
Follow a fixed sleep routine:
1. If you don’t follow a fixed bedtime and wake up time, it affects your biological clock and causes sleep problems. A fixed schedule helps to establish your internal clock, and you tend to sleep better.
2. Exercise: Any form of exercise helps to improve your sleep quality. People who don’t exercise often have trouble sleeping.
3. Dietary changes: Cut out your caffeine intake post-mid-afternoon to sleep better. Avoid foods like coffee, soft drinks, tea and chocolates before bedtime. Avoid spicy foods as they tend to cause indigestion or heartburn.
4. Avoid smoking: Nicotine has a stimulative effect, and smoking is linked to worsening breathing disorders like asthma while disturbing restful sleep.
5. Sleep in a dark room: Small amounts of light from your computer or phone can cause disturbance to the quality of your overall sleep and production of melatonin that helps to regulate your sleep cycle.
6. Avoid alcohol: Alcohol disrupts your brainwaves and sleep pattern that makes you feel fresh in the morning.
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