If you wake up before the alarm goes off, it may be a problem with your sleep quality! Nutritionist: "All 3 signs are present" and beware of the risk of obesity
Tossing and turning before going to bed and waking up listless, beware of “avalanche decline” in sleep quality
I toss and turn but can’t fall asleep, or wake up frequently in the middle of my sleep, thinking that the alarm clock I set is about to go off, but it turns out it’s only 3 or 4 in the morning. If you have experienced the following conditions, you may have met the definition of “insufficient sleep quality”, and the long-term impact on your body may not be ignored? Nutritionist Yu Zhuqing reminded in the community that difficulty falling asleep and sleep interruption may be warning signs of poor sleep quality.
Nutritionist Yu Zhuqing pointed out that the precursors of poor sleep quality are related to the feelings before, during and after sleep. For example, it is difficult to fall asleep due to tossing and turning before going to bed; frequent awakening after falling asleep, and feeling sleepless and more tired after waking up. The adverse effects of poor sleep quality on the human body will gradually accumulate into “sleep debt”, which will cause negative harm to the body in the long run.
What are the real impacts of poor sleep quality on the body? Nutritionist Yu Zhuqing explained that foreign studies have pointed out that adult men and women who sleep less than 7 hours a day have a mortality rate that is 26% and 21% higher respectively than those who sleep a full 7 hours. If the sleep time is less than 6 hours, The risk of heart disease is 20% higher. A study by the Taiwan Medical Institute also found that people with sleep disorders have a 78% higher chance of developing fatty liver. Those who sleep less than 5 hours have a 28% higher risk of fatty liver for men and 71% higher risk respectively.
Not only does not sleeping well make you sluggish? Nutritionist warns: You may fall into a vicious cycle of obesity and overeating
“So not sleeping well not only makes people feel poor, but also makes them gain weight and worsen their health!” Nutritionist Yu Zhuqing explained that hormones secreted by the body, such as adrenaline, insulin, glucagon, ghrelin, and leptin, Even intestinal hormones, melatonin, etc., these hormones can cause abnormal secretion when we are sleep deprived. Among them, “melatonin” is considered to be related to insulin resistance.
Nutritionist Yu Zhuqing said that insulin resistance is regarded as the culprit of chronic diseases such as metabolic syndrome and obesity. “The less sleep you have and the later you go to bed, the more likely your body will be to produce stress. In order to resist stress, the body will increase adrenaline, which will make people want to eat sugary foods, which will lead to the malignant consequences of not getting enough sleep, overeating, and obesity. cycle.”
How to improve the problem of sleep deprivation? Eat more “12 sleep-aiding foods” to help you sleep until dawn
Nutritionist Yu Zhuqing reminds people with sleep problems to consume more foods containing natural “melatonin”, such as tomatoes, onions, cucumbers, cherries, bananas, oats, corn, etc., or milk, sesame seeds, pumpkins, etc. Seeds, almonds, and black walnuts all have certain sleep-promoting effects.
In addition to improving eating habits, nutritionist Yu Zhuqing also suggests that people should avoid the following things that may affect sleep quality:
Avoid using 3C products 1 hour before going to bed.
Avoid fitness or strenuous exercise 2 hours before going to bed, and focus on stretching and other exercises.
Avoid eating 2 hours before going to bed.
Don’t eat too much at dinner.
Avoid drinking coffee or tea in the afternoon or evening.
Avoid drinking too much alcohol before going to bed.
Avoid taking too long a nap at noon.
Avoid doing things other than sleeping in bed, such as eating or watching TV shows.
Finally, nutritionist Yu Zhuqing reminded that in order to maintain a healthy weight and avoid chronic diseases, in addition to a correct diet and regular exercise, adequate and good quality sleep is also crucial for weight management and physical health. People are urged to consult a psychiatrist or endocrinologist for diagnosis if they encounter sleep problems, or discuss appropriate diet with a nutritionist to improve their overall sleep status.
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