What’s Your Daytime Activity Got to Do with A Goodnight’s Sleep?
April 21, 2017
How well you sleep at night has much to do with how well you spend your day. Confining yourself indoors and not having an active daytime routine puts you at high risk of sleep problems. It’s important to understand how daylight affects sleep. A study by the University of Colorado in Boulder explains how spending time outdoors improves sleep and helps balance people’s internal clocks.
Good sleep isn’t something that automatically happens at night. Daytime affects how you sleep, so it’s important to ensure sleep-benefitting activities way before bedtime. If you are lethargic during the day and lie wide awake at night, your daytime activities and sleep have likely been compromised. Learn the 7 tips of spending time outdoors and maintaining a healthy daytime routine.
1. Sustain healthy brain functions
Spending time with nature is a great way to get better sleep at night. Science can back up that claim. In fact, the term ecotherapy has been coined to refer to the various physical and psychological benefits of spending outdoors. Taking in a bit of nature during the day has been shown to improve brain function and concentration skills.
A lot of people have difficulties sleeping at night because their cognitive processes are not in their optimal state. Visit a green site near your home or spend a weekend walking in a forest or hiking in a mountainous area. Breathing in fresh air during daytime can kick your brain into high gear, ensuring that you’re more relaxed come night time.
2. Keep a healthy eating habit
One of the benefits of being a morning person is you get to enjoy a good breakfast at the start of the day. However, if your morning environment leads to unhealthy eating, it can sabotage your efforts to have a good sleep. What you eat during the day affects your sleep at night. Stick to nutritious food like eggs, fruits, and a piece of toast. Avoid spicy and acidic foods like artificial juices as they cause heartburn. Take note that heartburn worsens when you’re lying down, making it uncomfortable to sleep. If you have hunger pangs before bedtime, drink a glass of milk. It’s rich in serotonin, a substance that promotes sleepiness and controls one’s appetite.
3. Avoid napping in dim environments
Sleeping in a dim environment at night is good, but not during the day. Napping during the day with curtains drawn can trick your brain into thinking that it’s already nighttime. This can lead to oversleeping and sleep problems at night. Oversleeping during the day disrupts your body’s sleeping pattern. Unfortunately, oversleeping has become an unhealthy habit among those who work at night and sleep late. Catching up on lost sleep during the day is healthy, but not when it becomes a substitute to a good night’s sleep.
Napping helps improve sleep, but do it in a space with lots of natural light to avoid oversleeping. Consider sleeping outdoors during the day if it’s not too hot. Use an appropriate memory foam and sleep accessories from Uratex Philippines to protect your neck and back. Limit your nap to 20 to 30 minutes. Avoid napping a few hours before bedtime as you’ll have a hard time falling asleep.
4. Have enough sunshine to get vitamin D
Are you sure you’re getting enough vitamin D from natural sunlight? Not too many people get sufficient levels of vitamin D, and this can lead to health and sleep problems. Vitamin D is vital for the body’s mental and physical function, and the lack of it has been linked to sleep disorders. Sleep specialists also found that vitamin D deficiency contributes to less sleep overall and disrupted sleeping patterns.
Make sure you get enough vitamin D from the sun for healthier sleep. It’s tricky to get vitamin D from food sources because so few naturally carry it. Typically, 10 minutes of sun exposure in the morning should be enough. Wear sunscreen with at least SPF30 to protect your skin.
5. Exercise outdoors to enhance sleep
Exercising is always included in productivity tips, but did you know that it also helps attain a good night’s sleep? People with daytime sleepiness and sleep problems at night can significantly benefit from a good morning exercise. Because exercising improves your health and activates your body during the day, it can bolster your sleep at night. It’s best to exercise in the morning. Doing it in the evening can put your body in active mode and interfere with your sleep.
It’s especially helpful if your exercise outdoors. Natural scenery is conducive moderate to vigorous fitness routines. Nature’s palette can relax you while exercising and helps you maintain an exercise program. Add variety to your outdoor physical activities. Plan hiking adventures, and swimming sessions for a much more enjoyable experience.
6. Limit caffeine during the day
Coffee is a staple in many work environments. It provides energy boost and is high in antioxidants. For many people, enjoying coffee in the morning has been part of their daily routine. However, drinking too much coffee can negatively impact sleep. The effects of caffeine can last up to 12 hours.
While coffee has many benefits, it can be a major sleep bandit if you consume it without restraint. Limited coffee intake is one of the daytime factors of good sleep. Typically, two cups of coffee in the morning should suffice. Don’t drink any caffeinated drink after 3 p.m. or 8 hours before your bedtime. This includes tea, soda, and energy drinks. It’s not always obvious which food has caffeine, so it’s better to check the labels. Fancy waters, protein bars, ice cream, and yoghurt are just some of the food with caffeine to watch out for.
7. Reduce stress in natural outdoor settings
Reducing stress during the day is key to having a good night’s sleep. Stress affects us physically, mentally, and emotionally. While the right amount of stress can be a motivating force at work, too much stress can make us anxious during sleep. To reduce stress and increase positive moods, one of the best sleep sleep tips is to spend more time outdoors. Just looking at a garden or trees, even if it’s in your neighborhood, can make you feel happy and energized. There’s something about natural settings that significantly contributes to stress reduction. If stress and sleep problems feel overwhelming, going out during the day can help calm your senses.
Because a good night’s sleep gets primed during the day, it’s important that you’re mindful of your daily routines. Going outdoors during daytime, proper napping, and healthy eating can do wonders for your sleep. And with the right Uratex foam, sleeping well at night is easier and more comfortable.