Scientists identify Four Daily Habits for Improved Sleep & Heart Health
ISTANBUL – A new international study involving nearly 39,000 healthy adults has pinpointed four daily habits demonstrably linked to better sleep quality,improved heart rate,and increased heart rate variability. The 31-day study, published in the journal Sleep, utilized smart activity trackers to monitor participants’ sleep and cardiovascular data. Researchers found that consistent implementation of these habits yielded notable positive results.
Morning Light Exposure: Researchers emphasize morning sunlight as the body’s primary “natural alarm,” triggering cortisol release to signal wakefulness. Conversely,darkness prompts melatonin production,initiating sleep.The study highlights the importance of minimizing exposure to blue light from devices like phones and tablets 30-60 minutes before bedtime.
Time-Restricted Nutrition: Recognizing the interconnectedness of sleep and nutrition, experts recommend ceasing food intake at least 2-4 hours before sleep. Dinners should prioritize low-glycemic, slow-digesting foods like lean proteins, nuts, and non-starchy vegetables. late-night consumption of alcohol, pizza, ice cream, and junk food was shown to significantly reduce sleep quality.
Breathing Exercises: Deep breathing exercises activate the parasympathetic nervous system, promoting relaxation by slowing heart rate and reducing muscle tension. This system, responsible for rest and digestion, helps shift the body away from a “fight-or-flight” response and prepares it for sleep.
Zone 2 Cardio: Regular cardiovascular exercise at a moderate intensity – “Zone 2” – can also enhance sleep. this level is characterized by being able to hold a conversation while exercising, even with slightly accelerated breathing. Activities like walking, cycling, and swimming at this level contribute to both heart health and deeper sleep.
