Good Lifestyle

Here is something we can all agree on (hopefully): personal hygiene is important. (Especially in the era of a pandemic in progress.) Nobody wants to look like not to take care of themselves. Curiously, although even if everyone knows how to prioritize hygiene when it comes to showers, brushing teeth and skin care, the subject ofto sleep hygiene is malfolument neglected.

What is exactly the hygiene of sleep? According toDisease and Prevention Control Centers (CDC)"Sleep hygiene" is nothing more than practicing good sleep habits in a coherent way.The American Academy of Sleeping Medicine This tells us that the maintenance of a healthy sleep routine can improve the overall quality of sleep, reduce nocturnal awakenings and reduce the time it takes to fall asleep.

ThePillars of a winning sleep hygiene routine understandregular exerciseBy avoiding alcohol and caffeine in the hours just before going to bed, leaving your smartphone from the bedroom, and make sure your room is cool, dark and quiet when it is finally at the time. Another major aspect of sleep hygiene is to stick at a constant moment every night.

"As part of your natural sleep sleep, your brain begins to make sure a few hours before bedtime. You can use your sleep routine for this process to be more efficient. First, decide on your time of bed and wake up, and stick to them every day. Following a coherent sleep routine helps to form your brain to feel naturally tired when it is at bedtime, "written theSleep Foundation's Danielle Pacheco andHeather Wright, MD.

In addition to the benefits of sleep, a nightlife can provide, jumping in the bag every night, at the same time also offers more surprising benefits for your well-being. Read more about the secret side effects to go to bed at the same time every night. And for more sleeping sleep, do not miss:Nocturnal habits that ruin your sleep, according to science.

If your sleep habits and leaps are everywhere, you can give your heart a serious extra work. A study published inNatureAsked a group of 500 student college on their sleep schedules and discovered that it was only 30 minutes later than usual was associated with an increased heart frequency the next day. Go to bed More than 30 minutesearlier that usually also had an effect on heart rate, although to a lesser extent.

"We are already experiencing an increase in resting heart rate refers to an increased risk to cardiovascular health," said the author of the main studyNitesh ChawlaProfessor Frank Mr. FreimannInformatics and Engineering in Notre Lady, says in aPress release. "Thanks to our study, we found that even if you have seven hours of sleep a night, if you are not going to bed at the same time every night, not only your heart rate is increasing while you sleep, it is occurred in the next day. " Want to learn other ways to support cardiac health? Make sure to checkHeart disease may not know, say to doctors.

A steady bed is good for other aspects of your cardiac health. Another study published inScientific reports interrogated nearly 2,000 older adults on their sleep habits and found that people who usually go to bed and wake up at the same time had less blood sugar, a healthier blood pressure and a lower risk of suffering a heart attack or cerebral stroke over a period of 10 years. compared period with irregular sleepers.

Another study, published inDiabetic treatments,I found that for every variation of time hours in bed, people saw their risk of metabolic syndrome increase by 27%. (For reference,"metabolic syndrome" Is a little a term of a blanket that can refer to multiple co-present conditions such as excess fat around the size and low levels of good cholesterol. It is considered a predictor of heart disease, diabetes and other health problems.)

"Numerous previous studies have shown the link between insufficient sleep and higher risk of obesity, diabetes and other metabolic disorders", author of the studyTianyi Huang, SC.D., notedIn a press release. "Our research shows that, even after considering the amount of sleep a person gets and other lifestyle factors, all night to night differences in one hour and the duration of a night's sleep multiply the unfavorable metabolic effect. " Read more:This night habit considerably increases your chances of diabetes.

About2.2 million AmericansLiving with an obsessive compulsive disorder (OCD). Characterized by recurring thoughts and ideas that require repetitive action, OCD can make an incredibly difficult daily life. But intrusive thoughts are not exclusive to OCD.Our minds always think, and sometimes these thoughts are not exactly pleasant.

Interesting, a small study published in the newspaperTo sleep I noticed that to go to bed later than usual is associated with lower control over obsessive or undesirable intrusive thoughts. Basically, people who have dropped later have struggled to reign in obsessive thoughts. The study included the two people diagnosed with OCDs as well as others with intrusive thoughts but do not have an OCD.

"We are really interested in how this type of unusual sleep timing could affect cognitive functioning," said Jessica Schubert, PhD, said in aPress release. "A possibility is the possibility of impulse. It might be something about moving the timing of your sleep could reduce your ability to control your thoughts and behaviors, so it could make it more likely than you are going to have struggling to reject intrusively thoughts characteristic obsessions. "Read more:This mental health thing can actually make you miserable, tell experts.

Keeping a strict suite sleep may seem a bummer, but the search suggests you can leave you happier and less stressed. Consider this study published inTo sleep. The researchers had a group of 204 college students keep an atmosphere / well-being newspaper and wear sleep monitors for a full month. The more a sleep student is irregular, the less they felt happy. Students with an incoherent sleep schedule also pointed out to feel more on the edges and generally irregular than their classmates.

"We found that the Irregular sleep schedules of the weekly are significantly associated with self-reported morning and evening happiness, health and calm during the week, even after controlling average sleeping time weekly ", commented the main authorAkane Sano, PhD, inA press release. Looking for other ways to support your mood? Make sure to read:A walking strategy that will secretly make you a happier person.