[ Photo by Freepik.com] Here are 5 powerful reasons to give someone a squeeze today Hugging is very comforting. In addition, there is no substitution for that warm feeling of holding someone in your arms (or being held). The coronavirus pandemic evidenced it well when hugs were probably at the top of the list of things you missed the most. The isolation and lack of human connection made quarantining very difficult. We hug when we’re excited, happy, sad, or seeking comfort. Hugging makes us feel good. And it turns out that it makes us healthier too. There’s strong evidence that giving your loved ones an affectionate squeeze can actually be good for your health. So check out 5 health benefits of hugs! Hugs boost your immune system Hugs can make you feel good – and stronger too. Hugging can boost levels of natural killer cells, lymphocytes, immunoglobulins, and other immune-boosting cells. Touching and hugging can also affect our body’s immune response through hormone regulation, includi...
Trouble sleeping? Check out these tips to sleep better at night
Do you want to keep your health up to date? Make sleep a top priority
Sleeping is essential to our physical and mental health. It improves our mood, reduces stress, controls appetite, and stimulates memory and thinking. In contrast, poor sleep has immediate negative effects on your exercise performance and brain function. It can lead to weight gain and increase disease risk in both adults and children. Despite its importance for overall health, sleep quality and quantity have been declining significantly in the last decades. If you want to improve your sleep quality – and, consequently, your quality of life – check these tips to sleep better at night.
Increase bright light exposure during the day
Our body has a natural time-keeping clock known as your circadian rhythm that is regulated by light exposure. It affects our brain, body, and hormones, helping us stay awake and telling us when it’s time to sleep. Getting a dose of daylight can help normalize our circadian rhythm and keep it healthy. Also, it improves our energy and helps our nighttime sleep quality. A Cornell University Medical College (US) study showed that daytime bright light exposure improved sleep quality and duration in people with insomnia and reduced the time they took to fall asleep by 83%. So, try getting daily sunlight exposure or invest in an artificial bright light device or bulbs.
Disconnect From Devices
Smartphones, tablets, laptops can keep your brain wired, making it hard to wind down. Also, the light from these devices can suppress the natural production of melatonin. The blue light from these electronic devices tricks your body into thinking it’s daytime, negatively affecting your circadian rhythm. You can install an app that blocks blue light on your smartphone, but as much as possible, try to disconnect for 30 minutes or more before going to bed.
Avoid caffeine at bedtime - and alcohol too
Caffeine is a great stimulant. When consumed in moderation, it helps enhance focus, energy, and sports performance. However, when ingested late in the day, it prevents your body from naturally relaxing at night. And it’s not only coffee: tea, sodas, some sports drinks, and all caffeinated drinks have the same effect. A study conducted by the Henry Ford Hospital (US) evidenced that consuming caffeine up to 6 hours before bed significantly worsened sleep quality. Likewise, avoid drinking alcoholic beverages before sleeping too. Alcohol causes drowsiness, which is why many people are tempted to “have a shot” before bed. However, alcohol negatively affects sleep quality, causing or increasing sleep apnea symptoms, snoring, and disrupted sleep patterns.
Don’t eat late in the evening
If you want to sleep better at night, you need to eat better too. That's because it is hard to fall asleep if your body is still digesting a big dinner. So, try to avoid late dinners and minimize fatty or spicy foods. If you need an evening snack, opt for something light and healthy.
Establish a relaxing bedtime routine
Just as you should avoid stimulating foods and drinks, you should shun activities that will keep you excited or worried before bed. No gaming on your computer or cell phone, no watching an electrifying movie, and don’t even think about finishing that work project or discussing emotional issues. It will just ruin the quality of your sleep – or prevent you from falling asleep at all. Relaxation techniques before bed have been shown to improve sleep quality and are another common technique used to treat insomnia. A study conducted by the University of Arkansas College of Nursing (US) observed that a relaxing massage improved sleep quality in people who were ill. Strategies include listening to relaxing music, reading a book, taking a hot bath, meditating, deep breathing, and visualization. Try out different methods and find what works best for you.
Create a sleep-inducing bedroom
An essential tip to help you fall asleep quickly and easily is making your bedroom comfortable and relaxing. To optimize your bedroom environment, focus on maximizing comfort and minimizing distractions. A University of California (US) study on the bedroom environment of women showed that around 50% of participants noticed improved sleep quality when noise and light diminished. So, make sure your bedroom is a quiet, relaxing, clean, and enjoyable place.
Try to sleep and wake at consistent times
If you struggle with sleep, try to get in the habit of waking up and going to bed at similar times. Your body’s circadian rhythm functions on a set loop, aligning itself with sunrise and sunset. Irregular sleep patterns can alter your circadian rhythm and levels of melatonin, which signal your brain to sleep. A University of Rome La Sapienza (Italy) study indicated that participants who had irregular sleeping patterns and went to bed late on the weekends reported poor sleep. Thus, being consistent with your sleep and waking times can aid long-term sleep quality.
by Bianca Neri
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