09 May Early to bed early to Raise

Early to bed early to Raise

Sleep offers the body and brain time to restore and recover, affecting nearly every tissue in the body. Most adults need at least 7 to 9 hours, Sleep deprivation increases the risk of health conditions like diabetes, heart disease, and stroke. Prolonged sleep deprivation can also affect concentration and other cognitive functions.

Without enough sleep, people tend to overeat and choose unhealthy foods. Sleep deprivation affects the body’s release of ghrelin and leptin, two neurotransmitters that tell our brain when to consume calories. People who are sleep deprived are more drawn towards high-calorie foods. Chronic sleep loss has been linked to having a larger waist circumference, and an increased risk of obesity.

Sleep allows muscle tissue time to recover between workouts. Sufficient sleep is also important in having the energy to exercise. Not getting enough sleep can lead to being less physically active during the day and reduced muscle strength during workouts. Sleep deprivation can also affect the safety of exercise, with increased sports injuries reported in those who are under-slept.

Improving Sleep Through Diet and Exercise

While most people know that diet and exercise are two important ways to improve their health, sleep is often overlooked. Sleep hygiene, which involves recommendations that promote quality sleep, are a good place to start if you’re looking to improve your sleep. Here are some tips for improving your sleep hygiene through diet and exercise:

Don’t eat too late: Be sure to give your body time to digest after eating large meals. Try having dinner earlier in the evening.

Avoid caffeine: Beware of stimulants like coffee, energy drinks, and soda. If you do consume these, try to limit them to early in the day. If you find yourself drinking a lot of caffeine during the day, ask yourself if you’re making up for excessive daytime sleepiness.

Move your body: Schedule regular exercise to improve your sleep. While any movement during the daytime is good, it’s even better to get regular, moderate exercise a few days a week. Try to avoid working out too close to bedtime, giving your body a few hours after working out to wind down before bed.

Get some light: Try exercising outdoors, as exposure to natural light during the day can help keep your body in sync with its natural sleep rhythms.