SLEEP is essential to good health, but most Britons don’t get enough.
Although we often seek to improve bedtimeAn expert has revealed the morning habits that are destroying your sleep.
Only 1/10 adults get it sleep well every night, according to new survey results.
As a result of poor quality sleep, it is not surprising that 7 out of 10 people feel tired and have less energy throughout the day.
Phoebe LieblingA Harley Street functional dietitian, revealed to The Sun how you can get a better night’s sleep by working on your morning routine.
first. Sit straight at the computer
Phoebe says the first thing you should do in the morning, to help you fall asleep, is stand in natural daylight — before looking at your phone or computer.
She told The Sun: “Our sleep and wake cycles – ours circadian rhythm – is determined by the production of the hormone cortisol in the morning and melatonin at night.
“So if you want your body to produce really good quality melatonin at night to go to bed, you need to make sure that cortisol peaks in the morning – which is really effectively activated by daylight outdoors. .
“Natural daylight, even on gray and cloudy days, reaches about 10,000 lux.
“Whereas if you walk into the operating room in a hospital, where is probably the brightest electronic light you’ll ever get, it’s about 1,000 lux.
“If you just sit and sit in front of the computer, you can get about 20 to 30 lux.
“That can leave you feeling groggy for the rest of the day and then by evening we produce a spike in melatonin and we just don’t go to sleep properly.”
Phoebe explains this is why people have explosive energy in the evening, making it harder for them to fall asleep.
“They start sitting and watching TV, which is quite stimulating,” she said. And that then increases their stress levels [cortisol] which they did not do during the day. And it feeds this negative cycle. “
2. Lack of protein in breakfast
Having a good night’s sleep is all about keeping your blood sugar stable throughout the day, says Phoebe.
This is “determined by what you put in your mouth first thing in the morning and then recombined throughout the day,” she says.
“The worst breakfast the world for most people is porridge because it’s just pure carbohydrates and your blood sugar will hate it,” warns Phoebe.
Instead, she always recommends slow-release carbohydrates with a 20 to 30g serving of protein, such as eggs, smoked salmon, or edamame beans.
She recommends a protein shake, such as nuts, a hard-boiled egg or yogurt, before any sugary snacks like fruit.
Phoebe explains the importance of keeping blood sugar steady, saying: “If you eat something and the sugar gets into your bloodstream, you get a spike and then your body responds to that by insulin.
“It’s either going to go into storage, or if your blood sugar gets too low, then you’ll release glycogen from the liver, and it’ll work again.”
If insulin is too high in the evening, this can cause sleep disturbances, says Phoebe.
“You should always have regular energy in your body, even when you sleep, because your body is still functioning,” she says.
“But if you have high insulin levels in the evening, you will store most of this sugar and won’t have enough circulating sugar to sustain sleep.
“The body wakes you up because it thinks ‘we need energy’. That causes a release of glycogen from your liver so you have more circulating sugar back in. “
This can keep people awake at night, she said, especially around 2am or 3am.
3. Cardio exercise
Many gym goers will choose an intense class or cardio workout.
But Phoebe says this can make sleep worse, especially for women.
“A lot of people think they really should go and do intense cardio,” she says [in the morning]this in men works really well and women work amazingly.
“It causes them to store fat, but it also makes them not sleep well at the end of the day because they put too much stress on the body.
“For some people who don’t sleep well, I actually tell them to stop doing cardio.
“You won’t feel awake in the morning, you’re lacking energy.
“The worst thing you can do is go and perform at your absolute best.”
Instead, Phoebe recommends walking briskly for 20-30 minutes to get your heart rate up and adding weights if you can.
“You can just do squats or some very gentle arm exercises with a few cans or bottles of water at home, or take one to the gym, a Pilates class.
“What you’ve done is you’ve asked your body to wake up and start using the energy its way, which makes you feel more energetic.
“You sleep better that night, because your body kicks in first thing in the morning.”
Making coffee on autopilot
Phoebe says that when people have a bad sleep habit, often “the first thing they’ll do is go make coffee” — and possibly much more.
She says this triggers a stress response because coffee is a stimulant.
While this may help wake you up, it can disrupt your natural sleep-wake hormones.
Phoebe said: “You have to train yourself [to wean off coffee].
“It doesn’t feel great to start, but give it a week.
“Drink your coffee 15 minutes later every day, and by the end of the week you’ll realize it’s noon and you haven’t had your coffee and really feel fine.”
https://www.thesun.ie/health/8524967/four-morning-mistakes-destroying-your-sleep/ I’m an expert and here are 4 mistakes you make in the morning that are destroying your sleep