Using phones and electronic devices
Currently, using phones and electronic devices before going to bed seems to have become an indispensable habit for many people.
However, expert Thai Vu Triet, Chairman of the Applied Psychology Association in Taiwan, China, points out that blue light can suppress the production of the hormone melatonin and affect the quality of sleep. This makes it harder for people to fall asleep or experience shallow sleep.
Poor sleep quality and lack of sleep can have serious health consequences, such as fatigue and mood swings. Moreover, chronic sleep deprivation can increase the risk of cardiovascular problems such as heart attacks and strokes.
In addition, lack of sleep can also increase the risk of developing diabetes as cortisol and adrenaline can release glucose into the blood, causing a spike in blood sugar levels even when you haven’t eaten anything. Furthermore, lack of sleep can lead to weight gain and fatty liver.
Late-night eating
Currently, many people are busy with work, so they often eat late after 9 p.m., close to bedtime. This habit can be detrimental to the body, causing acid reflux due to the digestive system not having enough time to fully digest the food before going to sleep.
In addition, late-night eating also puts a burden on the digestive system, leading to indigestion and increasing the risk of obesity.
Typically, healthcare professionals recommend having dinner around 6-7 p.m. and avoiding eating within 2 hours before bedtime.
High-intensity exercise
9-11 p.m. is a time to avoid vigorous exercise as intense physical activity can affect the quality of sleep.
Healthline’s healthcare experts state, “Exercising late in the evening can cause difficulty falling asleep”.
A study published in the European Journal of Applied Physiology found that “physiological arousal” from exercising within 3 hours before bedtime can disrupt the sleep cycle.
Nutrition and exercise physiologist Gabbi Berkow shared with Health magazine, “When you start exercising, your heart beats faster to pump more blood to the muscles. This increases the overall blood circulation, including blood flow to the brain. Increased blood flow to the brain increases energy and keeps the body alert”.
In addition to increasing blood flow and heart activity, late-night exercise also stimulates the body to release hormones such as adrenaline and norepinephrine.
Berkow says, “These hormones increase heart rate, energy, and metabolism, all of which can disrupt sleep, leading to sleep deprivation”.
The Cleveland Clinic warns that chronic sleep deprivation can cause fatigue, lack of alertness, increased risk of memory decline, high blood pressure, or even heart problems, seriously affecting health and lifespan.
What to do in the evening for good health?
Rinse mouth with warm salt water
Oral health problems are a common concern for many people. In fact, each person may experience different levels of severity. That’s why daily oral hygiene is crucial.
However, brushing your teeth immediately after meals can damage tooth enamel. A better approach is rinsing your mouth with warm salt water after each meal. This habit helps clean bacteria in the mouth and reduces oral health issues.
Soak your feet in warm water
As you age, your health will gradually decline, so it’s important to take care of your body. One simple evening routine you should remember is soaking your feet. This helps improve blood circulation, relax your feet and your body.
In particular, soaking your feet in warm water also helps improve blood vessel dilation, relieve fatigue, reduce cold hands and feet, and make you feel more comfortable and relaxed.
Drink a warm glass of water before bedtime
If you haven’t eaten much in the evening and have been exercising diligently, your body will likely feel hungry. However, don’t rush to eat right before bed unless you want all your efforts to take care of your body to be in vain.
Instead of indulging in tempting, fast food, you should only drink a warm glass of water before bedtime to relieve hunger, warm your stomach, and help your brain fall asleep more easily.
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