According to research by the World Health Organization (WHO), lifestyle is the most significant factor influencing health and longevity, accounting for a substantial 60%. The remaining factors include genetics, social environment, healthcare services, and climate conditions.
This highlights that our daily choices are the key to a long and healthy life. Adopting the principle of “3 things to avoid after waking up and 3 things to do before going to bed” can improve your physical and mental well-being over time.
Morning Routine: 3 Things to Avoid for Better Health
In the morning, our bodies are still transitioning from rest to activity. Some seemingly harmless actions can have negative consequences on our health. Here are three things to avoid right after waking up:
1. Avoid Jumping Out of Bed Too Quickly
After a night’s rest, your body needs a few minutes to adjust to a fully awake state. Going from lying down to standing up too quickly can cause dizziness, low blood pressure, back pain, or impact your nervous system.
For older adults or individuals with pre-existing conditions like cardiovascular issues or high blood pressure, sudden posture changes can lead to dangerous complications. Instead, take a few extra minutes to lie down, stretch gently, breathe deeply, and then slowly get up.
2. Don’t Skip Breakfast
Breakfast is your body’s first fuel after a long overnight fast. Skipping it can lead to low blood sugar levels, impacting your work efficiency, causing hormonal imbalances, and increasing the risk of chronic illnesses. A nutritious breakfast will ensure you start your day energized and ready to go.
3. Avoid Immediate Intense Exercise
While exercise is beneficial, doing it too soon after waking up, especially in cold mornings, can lead to high blood pressure, heart rhythm issues, or blood vessel problems. It’s best to start with light movements and then exercise after 30-60 minutes of waking up when your body is fully alert.
Night Routine: 3 Things to Do for Better Sleep and Health
A good night’s sleep not only recharges your energy levels but also plays a crucial role in maintaining physical and mental health. To ensure a restful night, develop a healthy evening routine. Here are three simple things to do before bedtime:
1. Eat Dinner in Moderation and on Time
The ideal time for dinner is before 8 p.m., leaving a reasonable gap of about three hours before bedtime. A light and timely dinner aids digestion, prevents a feeling of fullness that might disrupt sleep, and helps control fat accumulation and metabolic issues.
2. Avoid Intense Physical Activity Close to Bedtime
Evening workouts are beneficial, but if done too close to bedtime, especially high-intensity exercises, they can stimulate your brain, making it challenging to relax and fall asleep. Experts recommend refraining from vigorous physical activities at least two hours before sleeping.
3. Limit Screen Time
The blue light emitted by phones, tablets, and TVs can disrupt the production of melatonin, the hormone regulating sleep. This can make it difficult to fall asleep and increase the likelihood of midnight awakenings. Reduce screen time about an hour before bed. If necessary, lower the brightness or use night mode to minimize negative impacts on your sleep.
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