Regular sleep - Consistent bed and wake times are important for people to sleep. Many of us go to bed late on New Year's Eve. The joy and excitement of the New Year's arrival is understandable, as long as we get enough sleep.
Stay up late and on January 1st sleep all day? It’s not a novelty. Saying goodbye to the past year and looking ahead to the year ahead always makes it difficult for us to sleep on the last day of the year. But when it happens, the next day we will fall asleep nearly on daytime. But it is terrible. All life on Earth has a physiological mechanism called the biological clocks. Biological clocks are organisms' natural timing devices, regulating the cycle of circadian rhythms. They're composed of specific molecules (proteins) that interact with cells throughout the body. Each of us has a biological clock inside our body, a 24-hour cycle from day to night, an invisible clock, a light-dark cycle that coincides with the rotation of the Earth. If the rhythm of the biological clock is not observed, the body will feel fatigue and discomfort. In the long run, it will bring great negative impact on the physical and mental health of people. Keep sleep health.
How you can sleep easily?
Avoid sleep too long.
Long periods of sleep may disrupt your biological clock as well as your sleep rhythm which make your sleep quality worse. It is suggested that adults need 7 or more hours a night to sleep.
Catch some sunlight.
Sunshine can improve your sleep. Your body creates a hormone called melatonin that is critical to helping you sleep. Sunshine regulates your circadian rhythm by telling your body when to increase and decrease your melatonin levels. So, the more daylight exposure you can get, the better your body will produce melatonin when it’s time to go to sleep.
Do some easy sports.
Specifically, proper exercise can improve the quality of sleeping in adults by reducing the time it takes to start sleep - or to fall asleep - and reduce the amount of time they spend in bed at night. In addition, physical activity can help relieve daytime sleepiness and, for some people, reduce the need for sleep medications.
Choose food and drink wisely.
Eating more high-quality carbohydrates (such as whole grains), fish, colorful vegetables and following a Mediterranean-style eating plan can improve sleep quality. Other studies have found that foods containing tryptophan (an amino acid) can help synthesis serotonin and melatonin – and may help to promote sleep.
Maintaining an awareness of how to get your body back is the key to a good night's sleep. Sleep better in the new year!
Resources: 1. Sleeping on New Year’s Eve, Malin Eriksson, Dec 30, 2021