How sleep improves your long-term health

How sleep improves your long-term health

Sleeping enough at night shields you against a host of health issues. Here are a few of the most significant ones.

Heart disease

A healthy sleep pattern lowers the risk of heart disease. In the United States, it is the main cause of death for both men and women. Your blood pressure and heart rate decrease as you sleep. Your heart will have to exert less effort as a result.3. Sleeping well also contributes to a healthy cortisol balance. If this stress hormone remains too high for an extended length of time, it might be harmful to the body.

Your heart may suffer if you consistently have poor quality sleep. In addition to cardiac problems, it can cause:

• High blood pressure
• High cholesterol
• Plaque buildup in your arteries

Weight gain

Increasing your sleep will assist you in managing your weight. Your body produces an excess of a chemical that causes hunger when you’re sleep deprived. What was the outcome? You consume more food than you usually do. And you have a craving for foods heavy in sugar and fat. Maintaining a healthy weight reduces your chances of high blood pressure, high cholesterol, and other conditions.

Best advice for a great night’s sleep

You can now see why getting more sleep is necessary. These hints will improve your quality of sleep at night.

Stick to a schedule

Every day, get up and go to bed at the same hour. On the weekends, it could be tempting to stay up late and sleep in. However, that simply makes Monday morning more difficult for you to wake up.

Don’t eat too late

Heartburn can occur when a full meal is consumed close to bedtime. Chest discomfort that burns is one of the signs of heartburn. This may prevent you from going to sleep and remaining asleep. Before going to bed, eat something small and light, like a banana, if you’re hungry. Alternately, have a low-sugar yogurt cup or some almonds.

Nap wisely

If you must nap throughout the day, try to limit the duration to no more than 20 minutes and take it before 3 p.m. Sleeping at night becomes more difficult after extended, late naps.

Cut down on screen time

Melatonin is disrupted by the blue light emitted by your computer, tablet, and phone screens. This is a hormone that makes you feel drowsy by rising naturally around bedtime. When the light is too strong, your body suppresses melatonin because it believes it is still daytime. At least half an hour before going to bed, turn off all gadgets.

Give your bedroom a makeover

Make a relaxing, peaceful sleeping area. Turn down the lights before going to bed, and avoid sleeping with the TV on. To make your room as dark as possible, hang curtains or room-darkening shades on your windows. To reduce noise, use a free white noise app on your phone. Moreover, maintain a temperature of between 60° and 67°F.

Limit fluids

If you have too much water right before bed, you’ll wake up in the middle of the night to go to the bathroom.