Healthy Eating and New Opportunities While Working: It is important to go to bed early and this article looks at some of the benefits that one is bound to reap from doing this.

 

Healthy Eating and New Opportunities While Working: It is important to go to bed early and this article looks at some of the benefits that one is bound to reap from doing this.

Modern society or particularly first world nations are characterized by ever-increasing rates of performance where sleep is yet again a victim of productivity, entertainment, or work. Of course, it could be argued that following the advice of going to bed early as well as eating properly, can prolong a healthy life in a meaningful way. Sleep is not just rest; it is a capability used effectively with healthy diet to rejuvenate every metabolic activity in the body from the digestive system, brain, and muscles among others.

I also had difficulty with sleep and found out the hard way that good sleep hygiene is important. Those simple alterations began to improve my overall health, not just my metabolism: I improved my dietary habits and also caught more hours of sleep at night. Here's why going to bed early should be a top priority:

1. Enhances Metabolism

Everyone knows that consistent lack of sleep causes weight gain, but sleep plays even more roles in metabolism regulation. Things like ghrelin that make you hungry and leptin that tells the body it’s full are softened or hardened on the quality of the sleep that you have had. I once felt like I was consuming food more than I should consume, especially at night while I was at work, this was because ghrelin had increased due to sleepless nights. Hence when I adopted an early to bed approach, I saw my craving reduce and my meals become satisfying.

Personal Tip: In that role, drinking a warm cup of chamomile tea 30 minutes before going to bed helped my body to understand that it was time for sleep. Apart from that usual sleep, this small habit of taking care of my seat, balanced my hormones effectively to manage my weight.

2. Muscles are composed of tissues that improve their functionality by undergoing some repair as well as increase their mass through the help of muscle growth.

If you are a sports person or if you work and move around a lot, then getting a good night sleep is critical for your muscles. Fully sleep is when your body starts to repair itself by releasing Growth hormones, thus building new tissues including muscle. They found out that most of them had adjusted their sleeping habits after paying more attention on how they felt after training. They also found that muscles were less sore and although workouts were in fact more intense, there was a feeling of strength during the workout.

New Tip: You can also take supplements of tart cherry juice during the night. It also contains natural sleep inducer/melatonin, and is an anti-inflammatory, that helps reduce muscles soreness thus aiding in muscle recovery. This can be consumed mixed with soda water as a delicious and sleep promoting beverage.

3. Boosts Mental Health and Mood

In today’s world which is highly stressful, one’s mental health is precious more than anything which early sleep brings. I had many problems with early wake up when I use to go to bed late; I mostly woke up tired, angry and moody. Still, when I decided to go to bed earlier my mood changed for the better significantly. Sleep is recommended to control temper, enhance memory and improve concentration level. I also notice that I am far more productive and emotionally stable and this extended to the way I eat.

4. Supports Healthy Digestion

Sleep and digestion are correlated significantly with each other. Early to bed means that your body has to follow its internal biological clocks which also regulates your digestion system. Before bed I struggled with issues such as bloating and indigestion all of which I changed, and after sleeping pattern change I realized that my digestion has improved too. This is due to the fact that the body has ample time to relax, regenerate and even digest food other problems such as heart burns are minimized.

Recipe for a Healthy Digestive System: Taking a Ginger-Peppermint Tea before going to bed is recommended. Ginger relieves nausea and Ginger also helps to reduce inflammation in the gut while peppermint is good for the belly. Chop ginger into thin slices and leave a handful of fresh peppermint leaves to soak in hot water for 10 minutes before straining them.

5. Enhances Immune Function

It appears that during our sleep, the our bodies are able to make proteins that are involved in preventing diseases characterized by inflammation. As an organism, the body has an immune system and when I get adequate quality sleep, I don’t easily fall a weakening sickness like the flu or colds. To be precise, by going to bed early, you create the opportunity for your body to restore its lost energy, fortify your immune system.

6. Regulates Blood Sugar Levels

Sleep is always essential in the human body and is crucial in the regulation of blood sugar level. In fact, it lowers the body’s sensitivity to insulin, meaning your body might develop resistance to the hormone which leads to type 2 diabetes. I discovered this on the hard way when I realized I was eating sugary foods more than ever during the night. By going to bed early I was able to control my diet by controlling my blood sugar level well.

Pro Tip: Try to incorporate in your nighttime diet, a small handful of almonds. They another big constituent of magnesium which has got role in the management of blood sugar level and also helps in the relaxation of muscles hence assists in the formation of sleep.

7. Reduces Late-Night Snacking

On of the biggest benefits of going to bed early is that you avoid the situation where you give in to temptation and eat something when you are supposed to be asleep. Late night snacking is not healthy and most people would rather eat high calorie foods even if you are not hungry. I am a night owl and most of my previous late-night snacks have been removed since I set an earlier bedtime giving me only one opportunity to snack at dinner.

New Recipe for Late-Night Hunger: If you are ever hungry before you can go to bed then you can try this great Banana-Almond Smoothie.

• 1 small banana
• 1 tablespoon almond butter
• 1/2 cup almond milk
• 1/4 teaspoon cinnamon
• Mix the ingredients to prepare a healthy shake that will not affect your sleep.

Tips for a Better Night's Sleep:

Establish a Bedtime Routine: Some people will read a book or take a warm bath before they go to bed, this sends a good signal to the body that bed time is dign.

Limit Screen Time: It disrupts circadian rhythms because blue light inhibits sleep hormones called melatonin. The use of screens, gadget or electronic devices should to be kept to the minimal, especially an hour to bedtime.

Create a Sleep-Conducive Environment: Your bedroom should be cold, dark and free from noise. One should spend some money on good quality blackout curtains and a good-quality mattress.

Be Consistent: To elevate your chances of developing a healthy sleep schedule, try to get to bed and wake up at the same time every day, including during weekends. Beyond helping your body maintain a proper sleep-wake rhythm this also effectively aids in sleep onset and the morning rise.

Final Thoughts: Eat Right and Sleep Right Are Two Sides of the Same Coin

Sleep is one of the most important requirements of a healthy lifestyle and when taken in conjunction with proper diet it is an excellent start towards the kind of health that does not fade as years progress. If your aim is to have a better metabolism, gain muscles, improve your mood or strengthen your immunity, this will be well served by going to bed early. So tonight, just turn in a wee bit earlier and let your body get the rest it needs–you’ll be so much better for it!