June 16, 2024

Do this every morning to sleep better at night


Having a sound sleep each night is essential as it allows the body to recharge and recover, facilitating mental and physical functioning the next day. However, due to our hectic schedules, erratic lifestyle habits, and excessive consumption of digital media, sleep often eludes us. This, in turn, can become a risk factor for various diseases, including chronic disorders such as diabetes, hypertension , and cardiovascular disease, among others. Therefore, it is important that you follow certain habits to promote your sleep cycle.

While what you do in the few hours before you go to bed is crucial, it’s also important to have a good morning! To explain it, the lifestyle coach Luke Coutinho shared on Instagram a habit that you should practice every morning. «When you wake up, connect with the natural light. Take advantage of the early morning sun even for 10 minutes,” he wrote on Instagram.

He elucidated that sunlight helps reset circadian rhythms in the morning and infrared from the sun enhances melatonin at a subcellular level for deeper sleep at night. “Sleep soundly… sleep is medicine,” Luke added.

If you can’t sunbathe in the morning, it suggests you do it in the afternoon. “Even the evening sun has infrared benefits…use it if you have missed the evening sun. tomorrow she said.
Another key factor to consider is the relationship between vitamin D and sleep. “Vitamin D supplementation has been shown to improve insomnia and sleep regulation. Similarly, lack of adequate vitamin D in the body can lead to difficulty sleeping, shorter sleep duration and nocturnal awakenings,” said Dr. Dilp Gude, Chief Consultant Physician at Yashoda Hospitals Hyderabad, who He added that soaking in sunlight activates the pineal gland and improves the circadian rhythm thanks to proper melatonin secretion .


He suggested “15 to 30 minutes of sun exposure at noon or more in the mornings and afternoons on most days of the week” to help get enough vitamin D.
However, “people with skin lesions, cancer, or signs of photoaging, such as the acceleration of age, should not be exposed to the sun.” wrinkles According to Dr. Gude, “If the skin exhibits wrinkles, dryness, sagging, and a dull, leathery appearance, as well as pigmentary changes known as age spots, sun exposure should be avoided.”
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