Sometimes it seems impossible to sleep at night. Sleep problems can be caused by physical and mental health issues, but can also be a result of lifestyle habits: one expert spoke to his Express.co.uk and found that sleep patterns We’ve explained how to make lifestyle changes that can help.
Alex Glover, Senior Dietitian, Holland & Barrett, said: ”
One of his “best tips” for sleeping at night related to diet.
He recommended a “circadian eclipse.”
“It’s a good idea, especially during the winter months, to ease the heavy meal at dinner and replace it with a ‘light’ meal in the late afternoon to aid in digestion before bed and to help maintain your natural circadian rhythm.” I mean,” he said.
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According to the National Sleep Foundation, circadian rhythms are “a 24-hour cycle that is part of your body’s internal clock.”
They are constantly running in the background to perform “critical functions and processes”.
The charity said:
“Various systems in the body follow circadian rhythms that are synchronized with a master clock in the brain.
“Since this master clock is directly influenced by environmental cues, especially light, the circadian rhythm is tied to the day-night cycle.
“A well-regulated circadian rhythm can promote consistent and restorative sleep. However, disruption of this circadian rhythm can lead to serious sleep disorders such as insomnia.
Glover shared four other ways to promote sleep.
Get your bedroom ready for sleep
he said: Judicious use of technology before bed is already common practice for some, with bright screens causing “lightmares” (continuous overexposure to light) that can delay dozing off. It should become the norm because we recognize that there are ”
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“In conclusion, the evidence presented in this review suggests that vitamin D supplementation has a beneficial role in enhancing sleep quality.”
Another study in the 2012 Journal of Research in Medical Sciences stated: Measurement of serum renin, melatonin, and serum cortisol levels in the elderly.
Add regular exercise to your routine
Glover concludes:
“However, if you do exercise before bed, choose a relaxing, low-impact exercise such as yoga rather than an adrenaline-pumping activity such as high-intensity interval training (HIIT).”
