The post Is it Really So Bad to Eat Late at Night? appeared first on yourdailysportfix.com.
]]>Nutritionists suggest that late night eating is not great for our metabolism, digestive system or sleep. Late night eating is associated with higher blood sugar, insomnia, hormone fluctuations and metabolic syndrome.
If you find yourself always hungry before bed, you might not be eating enough high quality nutrients in the day time. Be sure to get plenty of whole grains, lean protein, healthy fats and fruits and veggies. Stay hydrated, get plenty of sleep and keep yourself nourished between meals with healthy snacks.
If you’re really hungry before bed and you just have to snack, try eating almonds, cherries, plain yogurt, warm milk or kiwi. All of these foods contain nutrients like magnesium and tryptophan which are associated with better sleep.
And just remember, a late night pizza or fries before bed isn’t the end of the world – just try not to make it a regular habit.
The post Is it Really So Bad to Eat Late at Night? appeared first on yourdailysportfix.com.
]]>The post What Exactly is Sleep Hygiene? Tips For Getting Your Best Night, Every Night appeared first on yourdailysportfix.com.
]]>Of all of the practices that contribute to proper sleep hygiene, the most important of all is sticking to a regular sleep routine. Our bodies operate according to an internal clock known as the circadian rhythm, and keeping consistent bed and wake-up times, even on weekends, is essential for keeping this rhythm regulated.
Create an environment conducive to high-quality sleep by keeping your bedroom cool, dark, and quiet. Set your thermostat to around 65°F, use blackout curtains, and place cell phones and other electronics in another room. If you live in a city or noisy neighborhood, use white noise to drown out disruptive sounds from the outside. Staying comfortable can also help to prevent any unexpected wakeups throughout the night, so consider investing in a high-quality mattress and pillows that support proper spinal alignment.
If you’re struggling to fall asleep at bedtime or regularly feel tired in the afternoons, don’t overlook the impact of exercise. Physical activity can promote better sleep by relieving stress and helping to regulate our circadian rhythm, but it’s best to keep strenuous workouts to at least an hour before bed. In the same vein, avoid caffeine and alcohol in the evenings, as both have been shown to interfere with sleep quality.
The post What Exactly is Sleep Hygiene? Tips For Getting Your Best Night, Every Night appeared first on yourdailysportfix.com.
]]>The post Why You Should Wait to Drink Your Morning Coffee appeared first on yourdailysportfix.com.
]]>Our bodies have a natural internal clock that regulates our sleep-wake cycles over a 24-hour period. This clock, known as the circadian rhythm, is delicate and includes several hormones that help us know when it’s time to wake up, work, and sleep throughout the day.
When we first wake up, our bodies experience an increase in cortisol, a stress hormone that makes us feel alert and energized. Cortisol production peaks at around 30 minutes after waking, reaching its lowest point after 60-90 minutes. Additionally, the neurotransmitter adenosine increases in the brain throughout the day and makes us feel more tired as bedtime approaches.
Drinking coffee or other caffeinated beverages too early can interrupt the circadian rhythm by halting the production of cortisol prematurely. As caffeine is also a natural adenosine blocker, waiting at least an hour to enjoy your first cup can support your circadian rhythm and give you a boost when you actually need it.
The post Why You Should Wait to Drink Your Morning Coffee appeared first on yourdailysportfix.com.
]]>The post What is the Circadian Rhythm Diet and is it Healthy? appeared first on yourdailysportfix.com.
]]>The Circadian Rhythm Diet requires you to eat all your meals in a 12-hour window (between around 7 a.m. and 7 p.m.) or whatever the daylight hours are according to the season. You should eat breakfast within two hours of waking, and make breakfast and lunch the most important meals of the day.
Circadian rhythms are mental, physical, and behavioral changes that follow a 24-hour cycle. These natural cycles respond to the sun and affect plants, microbes, animals, and of course, humans! Our circadian rhythms run in the background to carry out essential bodily functions and processes throughout each day.
Promoting lots of fruits, veggies, and lean proteins, the Circadian Rhythm Diet certainly includes plenty of healthy foods. Many dieticians suggest that the 12-hour cycles of eating and fasting help to align your eating habits with your body’s most efficient metabolic windows for digestion, nutrient absorption, and rest. However, more research is needed to confirm the benefits of this diet. Be aware that any time-restricted eating plan could restrict your social life and lead to disordered eating.
The post What is the Circadian Rhythm Diet and is it Healthy? appeared first on yourdailysportfix.com.
]]>The post How to Improve Your Circadian Rhythm appeared first on yourdailysportfix.com.
]]>One way to improve your circadian rhythm is to go to sleep and wake up around the same time everyday. This helps your body adjust to and follow a similar pattern each day. You will wake up feeling more refreshed and fall asleep much faster as your circadian rhythm improves!
Since your circadian rhythm is highly affected by light and dark, limiting your exposure to light before and during your sleep is really helpful. This means sleeping in a really dark room and not checking your phone before you go to sleep.
Since caffeine wakes you up, it can really screw up your internal waking and sleeping cycle. Especially if you drink caffeine later in the day, it could be difficult to fall asleep even if your body is ready for bed!
The post How to Improve Your Circadian Rhythm appeared first on yourdailysportfix.com.
]]>The post Is it Really So Bad to Eat Late at Night? appeared first on yourdailysportfix.com.
]]>Nutritionists suggest that late night eating is not great for our metabolism, digestive system or sleep. Late night eating is associated with higher blood sugar, insomnia, hormone fluctuations and metabolic syndrome.
If you find yourself always hungry before bed, you might not be eating enough high quality nutrients in the day time. Be sure to get plenty of whole grains, lean protein, healthy fats and fruits and veggies. Stay hydrated, get plenty of sleep and keep yourself nourished between meals with healthy snacks.
If you’re really hungry before bed and you just have to snack, try eating almonds, cherries, plain yogurt, warm milk or kiwi. All of these foods contain nutrients like magnesium and tryptophan which are associated with better sleep.
And just remember, a late night pizza or fries before bed isn’t the end of the world – just try not to make it a regular habit.
The post Is it Really So Bad to Eat Late at Night? appeared first on yourdailysportfix.com.
]]>The post What Exactly is Sleep Hygiene? Tips For Getting Your Best Night, Every Night appeared first on yourdailysportfix.com.
]]>Of all of the practices that contribute to proper sleep hygiene, the most important of all is sticking to a regular sleep routine. Our bodies operate according to an internal clock known as the circadian rhythm, and keeping consistent bed and wake-up times, even on weekends, is essential for keeping this rhythm regulated.
Create an environment conducive to high-quality sleep by keeping your bedroom cool, dark, and quiet. Set your thermostat to around 65°F, use blackout curtains, and place cell phones and other electronics in another room. If you live in a city or noisy neighborhood, use white noise to drown out disruptive sounds from the outside. Staying comfortable can also help to prevent any unexpected wakeups throughout the night, so consider investing in a high-quality mattress and pillows that support proper spinal alignment.
If you’re struggling to fall asleep at bedtime or regularly feel tired in the afternoons, don’t overlook the impact of exercise. Physical activity can promote better sleep by relieving stress and helping to regulate our circadian rhythm, but it’s best to keep strenuous workouts to at least an hour before bed. In the same vein, avoid caffeine and alcohol in the evenings, as both have been shown to interfere with sleep quality.
The post What Exactly is Sleep Hygiene? Tips For Getting Your Best Night, Every Night appeared first on yourdailysportfix.com.
]]>The post Why You Should Wait to Drink Your Morning Coffee appeared first on yourdailysportfix.com.
]]>Our bodies have a natural internal clock that regulates our sleep-wake cycles over a 24-hour period. This clock, known as the circadian rhythm, is delicate and includes several hormones that help us know when it’s time to wake up, work, and sleep throughout the day.
When we first wake up, our bodies experience an increase in cortisol, a stress hormone that makes us feel alert and energized. Cortisol production peaks at around 30 minutes after waking, reaching its lowest point after 60-90 minutes. Additionally, the neurotransmitter adenosine increases in the brain throughout the day and makes us feel more tired as bedtime approaches.
Drinking coffee or other caffeinated beverages too early can interrupt the circadian rhythm by halting the production of cortisol prematurely. As caffeine is also a natural adenosine blocker, waiting at least an hour to enjoy your first cup can support your circadian rhythm and give you a boost when you actually need it.
The post Why You Should Wait to Drink Your Morning Coffee appeared first on yourdailysportfix.com.
]]>The post What is the Circadian Rhythm Diet and is it Healthy? appeared first on yourdailysportfix.com.
]]>The Circadian Rhythm Diet requires you to eat all your meals in a 12-hour window (between around 7 a.m. and 7 p.m.) or whatever the daylight hours are according to the season. You should eat breakfast within two hours of waking, and make breakfast and lunch the most important meals of the day.
Circadian rhythms are mental, physical, and behavioral changes that follow a 24-hour cycle. These natural cycles respond to the sun and affect plants, microbes, animals, and of course, humans! Our circadian rhythms run in the background to carry out essential bodily functions and processes throughout each day.
Promoting lots of fruits, veggies, and lean proteins, the Circadian Rhythm Diet certainly includes plenty of healthy foods. Many dieticians suggest that the 12-hour cycles of eating and fasting help to align your eating habits with your body’s most efficient metabolic windows for digestion, nutrient absorption, and rest. However, more research is needed to confirm the benefits of this diet. Be aware that any time-restricted eating plan could restrict your social life and lead to disordered eating.
The post What is the Circadian Rhythm Diet and is it Healthy? appeared first on yourdailysportfix.com.
]]>The post How to Improve Your Circadian Rhythm appeared first on yourdailysportfix.com.
]]>One way to improve your circadian rhythm is to go to sleep and wake up around the same time everyday. This helps your body adjust to and follow a similar pattern each day. You will wake up feeling more refreshed and fall asleep much faster as your circadian rhythm improves!
Since your circadian rhythm is highly affected by light and dark, limiting your exposure to light before and during your sleep is really helpful. This means sleeping in a really dark room and not checking your phone before you go to sleep.
Since caffeine wakes you up, it can really screw up your internal waking and sleeping cycle. Especially if you drink caffeine later in the day, it could be difficult to fall asleep even if your body is ready for bed!
The post How to Improve Your Circadian Rhythm appeared first on yourdailysportfix.com.
]]>