Our lifestyles have significantly evolved over the years, and so have our sleep habits. Late-night binge-watching and binge-eating have become common practices among today's generations, with sleeping late turning into a widespread lifestyle choice. In fact, night owl is a common term used to describe this category of people.
However, poor sleep patterns have been linked to chronic health issues such as heart disease, obesity, diabetes, and sleep disorders. For those who regularly stay up past midnight or until dawn, managing these health risks can be challenging. To reduce the risk, adopting healthier habits and making mindful adjustments is essential. Some of the measures are listed below:
Also Read: How Maintaining A Sleep Schedule Boosts Your Heart Health: Ways To Create One
Maintain A Consistent Sleep Schedule![]()
Even if you sleep late, it is crucial that you maintain a consistent sleep schedule. This means that you must aim to wake up and sleep at the same time daily to regulate your body's internal clock. According to the Sleep Foundation, most healthy adults need at least seven hours of sleep each night. So, it is crucial to plan accordingly. Remember, while quantity of sleep is important, sleep quality is as important.
Create A Relaxing Bedtime Routine
As you approach your bedtime, it’s important to wind down and create a calming environment to promote good quality sleep. Engaging in relaxing activities such as reading, practising meditation, or listening to music can help signal your body to rest. Most importantly, limiting screen time before bed is essential, as the blue light emitted from devices like smartphones, tablets, and televisions can make it harder for you to fall asleep.
A Healthy Diet Is Essential![]()
Whether you like to go to bed early or are a night owl, a healthy, nutritious, and balanced diet is crucial for sleep health. Some of the healthy diet tweaks include incorporating whole-wheat grains, oatmeal, fish, poultry, eggs, legumes, dairy, spinach, nuts, seeds, avocados, black beans, and kiwis. You must limit added sugars, saturated and trans fats, alcohol, nicotine, and caffeine. These foods and lifestyle changes can help regulate hormones like serotonin and melatonin, promoting better sleep.
Also Read: Do You Struggle To Sleep At Night? Try These Tips To Improve Your Quality of Sleep
Incorporate Daylight Exposure
If you're someone wanting to improve your sleep and reduce the risk of health problems, it is crucial to spend time outside in natural sunlight during the day to help regulate your body's internal clock, also known as the circadian rhythm.
Natural light sends signs to your brain that it’s daytime, promoting alertness and energy. This exposure helps align your sleep-wake cycle, making it easier to feel awake during the day and sleepy at night.
Exercise Regularly![]()
Regardless of whether you sleep late or early, regular exercise is a must for overall health and well-being. Particularly, when it comes to improving sleep health, the Sleep Foundation recommends light exercises like yoga, stretching, and breathing exercises. While there is no universally best time to exercise for sleep, as it depends on individual factors, both morning and evening exercise are shown to promote deep sleep, as per research.