It’s hard to believe that our everyday habits, such as how we sleep, could lead
us to an early grave. However, Medics in China claim that people who nap throughout the day,
snore, and have poor nighttime sleep could be at risk of fatty liver disease.
A night of poor sleep can leave you feeling tired, unfocused, and demotivated for the rest of the
day, putting your mental and physical health at risk. Good sleeping habits, or sleep hygiene, can
not only help you rest well but also reduce the risks of heart diseases and poor mental health.
In today‘s video, we’ll discuss unhealthy sleeping habits that can kill you and how to avoid them.
Common Sleeping Habits people make every day and see how to improve them
Napping for too long
Experts at Sun Yat-sen University in Guangzhou,
China, studied 5,000 adults with fatty liver disease. They found that snoring
and daytime napping for over 30 minutes increased the risk of this condition.
Participants who tried to improve their sleep habits had a 29%
reduction in risk of fatty liver disease. The study found that those who led stationary
lifestyles and those who had obesity had poorer sleep quality compared to others.
Yan Liu, Ph.D., of the Guangdong Provincial Key Laboratory of Food, Nutrition, and Health
at Sun Yat-Sen University, said Small changes to improve sleep habits can make a huge difference
and reduce the risk for fatty liver disease. According to another study, around 63% of adults
in the UK are obese, with 1 in 3 living with fatty liver disease. This condition is
also linked with other illnesses such as high blood pressure, kidney disease, and diabetes.
It can be hard to spot the signs of fatty liver disease because this condition often
doesn’t show any symptoms. Still, when it does, they include an Enlarged liver,
exhaustion, red palms, abdominal pain, bloating, and yellowing of the skin.
There is currently no specific treatment for fatty liver disease, but many reports claim
that making healthy lifestyle choices and improving sleep habits can help.
Sleeping at Odd Hours
Circadian rhythms are predictable, biological cycles that synchronize essential mental and
physical functions such as hunger and sleep for all living organisms. This cycle regulates when
we are most likely to feel awake and focused and when we are supposed to feel tired and sleepy.
Melatonin, the sleep hormone, is influenced by light. When exposed to sunlight during
the daytime, melatonin production slows down, and you remain active. After sunset,
when exposed to less light, melatonin production increases, and you begin to feel tired.
Sleeping in patterns opposite to our natural circadian rhythm can cause a hormonal imbalance
that can make it difficult to sleep. An irregular sleep schedule that includes
going to bed too late and sleeping in late can lead to insufficient sleep and insomnia.
Maintain a consistent sleep schedule based on the time you need to wake up every day.
Experts suggest aiming for at least 7 to 8 hours of sleep every night. However,
try to prepare for sleep at least one hour before to give yourself plenty of time to relax.
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Eating too Close to Bedtime
We all love a good nighttime snack, but did you know that having a heavy meal right before bedtime
can make it difficult for your body to relax and fall asleep? Moreover, sleeping while your
food is still digesting can cause stomach acid to enter the esophagus, which can lead to heartburn
and digestion. This uncomfortable burning sensation can make you uncomfortable and keep
you from falling asleep. As your mind and body get ready to relax, your metabolism slows down.
Late-night snacking can also trigger digestive issues that interfere with sleep.
To avoid this issue, eat dinner at least 2 to 3 hours before bedtime.
So that by the time you are in bed, your body has had enough time to digest.
If you feel like snacking between dinner and bedtime, keep it light and go for
sleep-promoting foods such as cherries, bananas, almonds, or chamomile tea.
(Pause) Using Technology in Bed
Because melatonin, the body’s sleep hormone, is influenced by light, when we use electronic
devices, such as cellphones, laptops, e-readers, or tablets, the blue light from the screen can
mimic the effects of sunlight hampering melatonin production and our ability to sleep. The longer we
keep staring at our electronic devices’ screens, the harder it becomes for us to fall asleep.
The content we consume from our electronic devices can also trigger anxiety,
causing a flood of cortisol, the stress hormone.
Cortisol keeps the mind and body active, making it difficult to relax and sleep.
To prevent blue light sleep interference, experts suggest reducing screen time at least 2 to 3
hours before bedtime. Instead of scrolling through your phone, try journaling or reading before bed.
If you can’t resist your devices, keep them out of reach or in a different room.
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Working Out Before Bed
Exercising releases endorphins increases body temperature, and raises cortisol levels. The
effects of a good workout can improve your mood and mental health in the morning and afternoon.
However, exercising late at night can leave you full of adrenaline which blocks sleep.
You should avoid working out for at least 1 to 2 hours of bed before bed.
Instead, try doing gentle stretches before you go to bed.
Stretching can help you relax physically and mentally and will help you fall asleep.
(Pause)
Drinking Coffee Late in the Day
Most of us are habitually caffeinated throughout the day to keep ourselves on our feet.
However, your mid-day espresso can interfere with your sleep.
Studies show that coffee’s effects can last up to 8 hours. Caffeine fuels the nervous system,
causing increased brain activity and wakefulness, which do not boost sleep.
You should avoid coffee and other caffeinated beverages, such as tea and soda, after 2 p.m.
Allowing your body time to completely digest the caffeine so that it does not keep you up at night.
Poor sleep quality can mess up your life. Avoiding poor sleep hygiene can also prevent heart disease,
depression, and type 2 diabetes. Want to learn more? Let’s keep the conversation going.
Watch 11 Early Warning Signs Of Heart Disease In Men You Shouldn’t Ignore
or 9 Warning Signs You May Have Pre-Diabetes
Go ahead, click on one, or better yet, watch both. On a scale of 1- 10,
how healthy are your sleep habits? Let us know in the comments below.