Sleep is not only affected by our habits during the night, but also by our day-to-day actions and lifestyle; we all know that consuming too much caffeine or taking naps during the day can negatively affect our sleep at night, or that experiencing feelings of stress can cause trouble falling asleep; but what about drinking alcohol or smoking? Some of us find these habits hard to resist, especially on a weekend or after a long day of hard work, but we should all be aware of the hidden dangers behind them, that put our sleep at risk. Learn how alcohol, smoking and sleep are bound together.
Caffeine. It’s a natural stimulate which affects the nervous system, causing increased heart rate and alertness; According to the International Coffee Organization, about 1.6 billion cups of coffee are consumed worldwide every day. A research conducted by the University of Villanova found that about 90% of adult Americans consume caffeine on a daily basis in one form or another; more than half of them consume more than 300 mg of caffeine every day, officially making it America’s most popular psychoactive drug.
So what does caffeine have to do with sleep? How can we use it safely in a way that won’t disrupt our nights?
These processes, and many others, are managed by the body’s internal clock. This biological clock is a sophisticated physical mechanism entrusted with determining the timing of processes in the body. It exists in all living creatures (even plants). The circadian rhythm – our biological clock – is responsible for adapting the body’s activities to the hours of day (sunlight) and night (darkness).
Both women and men are closely familiar with this common phenomenon, which usually becomes even more common with age: you get into bed exhausted after a long day, looking forward to a long, sweet sleep. But soon after you close your eyes you find yourself interrupted by the sounds coming from your partner’s side of the bed.
According to the National Sleep Foundation, approximately 90 million American adults occasionally snore during sleep, with 37 million of them doing so on a regular basis. Men usually start to snore in their late 30s and 40s which then worsens after the age of 50. Women, on the other hand, typically begin to snore after menopause. So what exactly causes snoring?
If you treat your sleep with the precision of a Swiss watch, but still feel exhausted in the morning, or if you sleep like a log and still wake up for no reason before your alarm goes off, there’s a good chance you have a sleep disorder. Unlike some other health conditions, ongoing sleep difficulties require thorough research and analysis to figure out the source of the problem. What to do? Let’s be honest, you probably don’t have any energy for research, especially while being sleep deprived. Luckily, there’s a simple solution that can significantly help improve your sleep, and the best news is – you can also use it from your smartphone! If you’re constantly unable to sleep, you should know that keeping a sleep diary is an excellent (and some would say surprising) way to document your sleep patterns and habits towards improving your sleep.
Let us begin by stating the obvious: diet and exercise are bound together in achieving a healthy lifestyle, as every successful fitness regime has an important nutritional element; going to the gym but eating whatever comes in hand? probably a waste of time. But diet and exercise aren’t alone in this equation. Sleep has a crucial role in achieving your health and fitness goals. How to improve your sleep? Begin with getting familiar with the health-fitness-sleep connection
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