New Day with Health News: Tips for a Good Night's Sleep Without Interruption

'Waking up in the middle of the night can leave you feeling groggy and irritable the next morning. Here are some great tips to improve your sleep quality.' Start your day with health news to see more of this article!

Starting the day with health news , readers can also read more articles: Burnout - what is occupational burnout syndrome?; Eat starch this way, lose weight unexpectedly!; Should you exercise twice a day?...

Waking Up in the Middle of the Night: Here's a Great Tip for You

Waking up in the middle of the night disrupts your REM sleep, leaving you groggy and irritable the next morning. Here are some tips to improve your sleep, according to experts.

Keep a consistent sleep schedule . Your body's biological clock works better when you go to bed at the same time every day and wake up at the same time every day.

Ideal sleeping environment . The room should be cool, dark, and quiet. Using white noise can help prevent sleep disruption.

The room should be cool, dark, and quiet. Using white noise can help prevent sleep disruption.

Photo: AI

Only sleep when you are truly sleepy . Forcing sleep never prolongs sleep effectively.

Do a “sleep reset.” If you wake up and can’t get back to sleep, get out of bed, read a book, or listen to soft music for 10 to 15 minutes, and try going back to sleep, suggests Angelica Balingit, MD, a doctor who works in the US.

Relax before bed . Meditate, listen to soft music or get a massage to help your body relax and signal it to be ready for sleep.

Exercise during the day, not right before bed . Exercise helps you sleep better, but don't exercise right before bed because it can keep you awake, according to The Greatest.

Only drink coffee in the morning . Drinking coffee or energy drinks in the evening can keep you awake at night.

Don't eat too late at night . Eat at least 2 - 3 hours before bed to avoid bloating or reflux.

In addition, to avoid waking up in the middle of the night, it is also necessary to limit alcohol before bedtime and quit smoking, avoid using the phone at least 1 hour before going to bed. The next content of this article will be on the health page on August 19 .

Eat starch this way, lose weight unexpectedly!

While many people cut carbs to lose weight, a series of recent studies show that carbs are not the 'enemy' in the weight loss process.

According to research published in the International Journal of Obesity , completely eliminating starch does not help lose weight effectively, but on the contrary, eating the right type of starch can significantly support weight loss.

Here are the starchy foods that experts recommend you eat if you want to lose weight safely and healthily.

Eating whole wheat bread and brown rice can help you lose weight

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Whole wheat bread. Unlike refined white bread, bread made from 100% whole wheat flour contains more fiber, which helps you feel full and aids in weight loss.

Whole-wheat pasta. Not only does a bowl of whole-wheat pasta not cause weight gain, it can also help you eat healthier. According to a 2020 review in Frontiers in Nutrition , people who eat whole-wheat pasta tend to consume more fiber, folic acid, iron, magnesium, and vitamin E.

Whole wheat pasta has a low glycemic index (GI), which means it doesn't cause blood sugar to spike as quickly as white pasta, according to a 2021 study in BMJ Nutrition, Prevention & Health . This may also help reduce the risk of diabetes and heart disease.

Brown rice. Compared to white rice, brown rice (whole grain rice) has more fiber, which helps keep you full longer and reduces cravings. According to a 2021 study in The Journal of Nutrition , eating brown rice does not cause weight gain and can also help with weight loss goals by reducing overall calorie intake. The next content of this article will be on the health page on August 19.

Expert: Should You Exercise Twice a Day?

Some older people, often retired, have a habit of exercising twice a day. But is this harmful or beneficial?

Here, experts answer the benefits and risks of exercising twice a day.

Benefits of working out twice a day. According to fitness trainer Brandon Mentore, a sports nutritionist and functional medicine expert in the US, if done correctly, working out twice a day can bring many health benefits.

It helps increase total exercise, thereby supporting fat burning, muscle development and improving fitness faster.

Exercise is good for overall health.

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A 2017 study in the International Journal of Obesity found that sitting too much is a risk factor for heart disease and a larger waistline. Increasing your daily activity can be beneficial.

Mentore says: Working out twice increases your work volume, boosts protein synthesis, improves your metabolism, and increases muscle growth. With proper planning, you can reach your goals faster. Plus, two short workouts a day can be easier to fit in than one long workout.

Cons: Risk of overtraining and injury. However, there are risks to training twice a day. Increased exercise volume means risk of overtraining, sleep disturbances, immune suppression, or even injury if not properly rested.

Overtraining puts stress on the neuromuscular system and, without proper recovery, can lead to chronic fatigue, sleep disturbances or painful inflammation, warns Mentore.

For beginners or those who have not exercised for a long time, it is not recommended to start with 2 sessions per day because there is no evidence that the effect is faster but the risk is greater. Start your day with health news to see more content of this article!

Source: https://thanhnien.vn/ngay-moi-voi-tin-tuc-suc-khoe-meo-ngu-ngon-ca-dem-khong-gian-doan-185250819005430662.htm