According to research by the World Health Organization, lifestyle is the predominant determinant of health and longevity, accounting for approximately 60%. The remaining factors include genetics, social environment, healthcare provisions, and climate conditions.
This highlights the significant impact of lifestyle choices on an individual’s health and lifespan. Adopting the principle of “3 things to avoid when waking up and 3 things to do before bedtime” can help safeguard your health, maintain a healthy lifestyle, and minimize potential health risks.
Here are three things you should avoid doing immediately after waking up in the morning:
Avoid getting up too quickly
Allow your body some time to adjust as you wake up. Abruptly changing from a lying to a standing position can cause dizziness, impact your joints and lower back, or negatively affect your nervous system. This is especially pertinent for elderly individuals or those with conditions like high blood pressure, cardiovascular issues, or disc prolapse. Take about 5 minutes to relax in bed, stretch your body and joints, and then slowly get up.
Don’t skip breakfast
Breakfast is the first energy source after a long night’s rest and prepares your body for the new day. Skipping breakfast can lead to increased blood pressure, especially if you have been fasting for an extended period. It may also disrupt your hormones if done regularly.
Avoid early morning intense exercise
While exercise is beneficial for health, it should not be undertaken immediately upon waking up. Early morning intense exercise can elevate blood pressure and increase the risk of cardiovascular issues, especially during colder seasons with significant temperature variations. The ideal time to commence exercise is about an hour after waking up.
The following are three things you should do before bedtime in the evening:
Eat dinner in moderate portions
The ideal bedtime is before 11 p.m., so ensure you finish dinner no later than 8 p.m. Eating moderate portions allows your digestive system to work efficiently, preventing disruption to your sleep and unwanted weight gain. Overeating without subsequent physical activity leads to fat accumulation and potential health issues and obesity.
Avoid intense exercise close to bedtime
Engaging in high-intensity physical activity right before bedtime can stimulate your brain, making it challenging to fall into a deep sleep. Inadequate sleep quality will leave you feeling exhausted and stressed the next day, negatively impacting your mental and physical health. Therefore, refrain from exercising at least 2 hours before bedtime to ensure restful sleep.
Limit the use of electronic devices
Prolonged use of phones, computers, or other electronic devices in bed reduces melatonin production, the hormone that regulates sleep. The blue light from screens hinders the brain’s transition to a resting state, leading to difficulty falling asleep and achieving deep sleep. Experts recommend reducing screen brightness and limiting screen time to 45 minutes before bed. Ideally, switch off all devices at least an hour before bedtime to ensure optimal sleep quality.
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