How to Cultivate Healthy Eating Habits
How to Cultivate Healthy Eating Habits
If you're anything like the average Joe, you're probably not getting enough sleep. The fact is, over 19% of Americans report that they've fallen asleep unintentionally at least once in the past year. That's a lot of people who are operating on little to no sleep! And it's all too common for us to carry through our days fatigued and unable to concentrate or focus.
It's time for a change! In this blog post we'll discuss what one should do in order to establish a solid sleep routine and what factors may be negatively affecting your health and how they can be avoided.
Let's start with the type of sleep routine you should develop. Here are three elements you need to focus on:
1. The Right Amount of Sleep
Have you ever felt that it was "too long" between each nap? Or that you had trouble falling asleep at night most nights? I've been there! I used to have a good 10 to 11 hour sleep cycle (7-8 hours at night and 1 hour in the morning), but recently I've cut down my sleep amount to 6-7 hours due to work stress and other lifestyle reasons.
While it's difficult to reduce your sleep for the first few weeks, don't worry – things will get better. However, to ensure that you make the transition as easily as possible, you have to space out your naps. Keep in mind that the more time apart each nap is, the better! A certain amount of time is needed for the body to adjust. I believe that around two hours is ideal for most people.
So what happens when we don't get enough sleep? According to a study done at Berkeley University by Matthew Walker, Ph.D., an 8-hour sleep cycle (4 hours at night and another 4 hours during the day) is optimal for "cognitive control. In his research, he found that a sleep deficit can not only trigger impulsiveness and poor judgment, but also changes in behavior.
2. Sleep Hygiene Within the Bedroom
Once you have developed a solid sleep routine, you will need to develop good sleep hygiene within your bedroom. These are simple steps that you can take to ensure that you get enough quality time during your slumber:
Keep your room dark. It may seem like an obvious step to take, but light has a powerful effect on the brain and body when it comes to getting a good night's rest. The best way to do this is by wearing an eye mask at night and setting the lights as low as possible . While you're at it, make sure that all electronics are turned off and away from the bed. Keep room temperature comfortable. This goes hand in hand with light because too much heat can also negatively affect sleep and alertness . For this reason, make sure you have the right temperature in your bedroom set to around 65 to 70 degrees Fahrenheit. Have a relaxing bath or shower before going to sleep – Not just for the skin benefits, but also because it may help prepare you for rest .
3. Preparing for Sleep
Now that you've spent some time in the bedroom, it's now time to focus on what lies beyond your door: preparation for sleep. David K. Randall, Ph.D., and Jeffrey M. Linder, Ph.D., from the Harvard Medical School conducted a study that shows that our body temperature drops by about 1° C when we go to sleep . The researchers also found that this is the amount of heat required to induce sleep .
Therefore, you need to prepare your body for sleep using some pre-sleep supplements (such as melatonin), which is a hormone made naturally in your brain and liver by your pineal gland, around 30 minutes before going to bed . Studies have shown that melatonin has a direct link to your circadian rhythm , which is the natural sleep and wake cycle of your body . Melatonin production peaks just before midnight and reaches its minimum at around 6 AM.
Now that we've discussed some important tips for establishing a solid sleep routine, let's take a look at some factors that may be negatively affecting your health and how they can be avoided.
Inflammation from Unhealthy Food Choices
There are some foods that you should avoid if you're looking to improve overall health, reduce stress, or increase the quality of sleep . If you frequently eat foods that contain inflammation (such as refined sugar and bad fats), you may be negatively affecting your sleep.
High sugar consumption has been linked to many health problems such as obesity, diabetes, cardiovascular diseases , depression, anxiety, and even Alzheimer's . On the other hand, eating too much saturated fat – which is very common in processed foods – has been linked to high cholesterol levels , heart disease , and certain types of cancer .
So how can we avoid inflammatory food choices? Here are some tips:
Avoid fast food and processed products whenever possible. In the US, about one third of the population is obese while another third is overweight . On top of that, people are becoming more obese every year. This is a major health epidemic that needs to be dealt with. Learn to use strategies such as meal planning and portion control .
and processed products whenever possible. In the US, about one third of the population is obese while another third is overweight . On top of that, people are becoming more obese every year. This is a major health epidemic that needs to be dealt with. Learn to use strategies such as and . Eat multiple vegetables per meal instead of fried food or other high fat foods.
Instead of fried food or other high fat foods. Eat lean protein at each meal.
at each meal. Choose organic foods whenever possible and avoid genetically modified food .
and avoid genetically . Increase your intake of fruits and dark , leafy greens if you are having issues with sleep because they contain certain nutrients that have been shown to naturally promote rest . Some examples are blueberries, raspberries, cherries, olives, avocado, papaya, and watermelon. If you don't like them then make sure to get plenty of leafy greens in your diet on a daily basis as well.
, if you are having issues with sleep because they contain certain nutrients that have been shown to naturally promote rest . Some examples are blueberries, raspberries, cherries, olives, avocado, papaya, and watermelon. If you don't like them then make sure to get plenty of leafy greens in your diet on a daily basis as well. Get plenty of early morning sunlight if you live in a sunny area. It has been shown to have a positive effect on the body's melatonin levels . This is because when the sun comes out at around 6 AM it is an internal cue for your body to begin regulating itself before it sleep cycles.
Conclusion
In this article, you have read about how to create the right sleep environment and improve your current sleep habits. With the tips in this article we hope to equip you with all the information needed to get a better night's rest.
Ultimately, it takes time to develop good habits, but if you stay consistent with your actions then you will begin seeing results immediately. From better memory and focus to increased energy levels and a healthier body – these benefits are just some of what you can expect when you develop a solid sleep routine.
Note: If you have issues falling asleep at night without relying on external substances such as alcohol or prescription pills then consider scheduling an appointment with a physician for further evaluation of your health.