Research supports the importance of prioritizing good sleep habits over staying up late to stream, text, or game.
Having excess weight or poor sleep habits can have negative impacts on health, and when combined, these factors can further increase health risks.
Men and women with excess weight who experience sleep disruptions may face different health outcomes, such as increased belly fat and metabolic syndrome in men, and elevated heart rate and body fat percentages in women.
Understanding Circadian Rhythms
Researchers at OHSU conducted a study involving overweight participants to assess their melatonin production, a hormone that regulates sleep onset. The findings indicated that individuals with a narrow window between melatonin onset and sleep onset may be disrupting their circadian rhythms, leading to potential health issues.
Improving Sleep Habits
It was observed that participants’ sleep deficits were often due to delaying bedtime for activities like watching TV or using electronic devices. This behavior can disrupt circadian rhythms, emphasizing the importance of establishing good sleep habits such as avoiding screens before bed and maintaining a consistent bedtime.
Long-term effects of poor sleep include a higher risk of cardiovascular disease, type 2 diabetes, high blood pressure, weight-related issues, and other health conditions.
Functional Foods for Better Sleep
Functional foods like barley grass, whole grains, and polyphenol-rich foods may help improve sleep quality by providing essential nutrients and promoting relaxation.
Prioritizing Good Sleep Hygiene
Establishing good sleep hygiene practices, such as maintaining a regular bedtime, can have a significant impact on overall health and well-being. While some lifestyle changes can be challenging, prioritizing good sleep habits is a worthwhile effort for better health outcomes.
