{"id":419108,"date":"2022-03-19T00:12:41","date_gmt":"2022-03-18T21:12:41","guid":{"rendered":"https:\/\/en.buradabiliyorum.com\/sleeping-expert-reveals-why-youre-not-snoozing-well\/"},"modified":"2022-03-19T00:12:41","modified_gmt":"2022-03-18T21:12:41","slug":"sleeping-expert-reveals-why-youre-not-snoozing-well","status":"publish","type":"post","link":"https:\/\/buradabiliyorum.com\/en\/sleeping-expert-reveals-why-youre-not-snoozing-well\/","title":{"rendered":"#Sleeping expert reveals why you&#8217;re not snoozing well"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_84 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-6a28b7e6f1584\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #dd3333;color:#dd3333\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #dd3333;color:#dd3333\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-6a28b7e6f1584\" checked aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-1'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/buradabiliyorum.com\/en\/sleeping-expert-reveals-why-youre-not-snoozing-well\/#%E2%80%9CSleeping_expert_reveals_why_youre_not_snoozing_well%E2%80%9D\" >&#8220;Sleeping expert reveals why you&#8217;re not snoozing well&#8221;<\/a><ul class='ez-toc-list-level-2' ><li class='ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/buradabiliyorum.com\/en\/sleeping-expert-reveals-why-youre-not-snoozing-well\/#1_Sitting_straight_at_the_computer\" >1. Sitting straight at the computer\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/buradabiliyorum.com\/en\/sleeping-expert-reveals-why-youre-not-snoozing-well\/#2_Missing_protein_at_breakfast\" >2. Missing protein at breakfast<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/buradabiliyorum.com\/en\/sleeping-expert-reveals-why-youre-not-snoozing-well\/#3_Doing_cardio\" >3. Doing cardio<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/buradabiliyorum.com\/en\/sleeping-expert-reveals-why-youre-not-snoozing-well\/#4_Making_coffee_on_autopilot\" >4. Making coffee on autopilot<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h1><span class=\"ez-toc-section\" id=\"%E2%80%9CSleeping_expert_reveals_why_youre_not_snoozing_well%E2%80%9D\"><\/span>&#8220;Sleeping expert reveals why you&#8217;re not snoozing well&#8221;<span class=\"ez-toc-section-end\"><\/span><\/h1>\n<div>\n<aside class=\"single__inline-module alignleft\">\n<\/aside>\n<p>Sleep is essential for health, but most Brits are failing to get enough.<\/p>\n<p>While we usually look to improve our bedtime routine, an expert has revealed the morning habits that are destroying your sleep.<\/p>\n<p>Only one in 10 adults are getting a good night\u2019s sleep every night, according to new survey results.<\/p>\n<p>Motion Nutrition, producer of the sleep aid capsules Unplug, quizzed 2,000 UK adults and found that some 17 percent never wake up feeling rested, and half describe their sleep as fragmented.<\/p>\n<p>The result of the poor-quality sleep unsurprisingly leaves seven in ten feeling tired, with less energy, throughout the day.<\/p>\n<p>Phoebe Liebling, a Harley Street functional nutritionist, has revealed to The Sun how you can get a better night\u2019s sleep by honing your morning routine.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"1_Sitting_straight_at_the_computer\"><\/span>1. Sitting straight at the computer\u00a0<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Phoebe said the first thing you should do in the morning, in order to help your sleep, is to stand in the natural daylight \u2014 before looking at your phone or the computer.\u00a0<\/p>\n<p>She told The Sun: \u201cOur sleep and wake cycle \u2014 our circadian rhythm \u2014 is dictated by the production of the hormones cortisol in the morning and melatonin at night.<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"1024\" height=\"683\" src=\"https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/03\/ComputerScreen.jpg?quality=90&amp;strip=all&amp;w=1024\" alt=\"Asian business woman talking to her colleagues about plan in video conference. \" class=\"wp-image-21579034\" srcset=\"https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/03\/ComputerScreen.jpg?quality=90&amp;strip=all&amp;w=1536 1536w, https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/03\/ComputerScreen.jpg?quality=90&amp;strip=all 1024w, https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/03\/ComputerScreen.jpg?quality=90&amp;strip=all&amp;w=512 512w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\"\/><figcaption>Phoebe Liebling recommends not going onto a computer screen after getting up from bed.<\/figcaption><figcaption><span class=\"credit\">Alamy<\/span><\/figcaption><\/figure>\n<p>\u201cSo if you\u2019re wanting your body to produce really good quality melatonin at night to go to sleep, you need to make sure that your cortisol peaks in the morning \u2014 which is triggered really effectively by outdoor daylight.\u00a0<\/p>\n<p>\u201cNatural daylight, even on days it\u2019s grey and cloudy, hits about 10,000 lux.<\/p>\n<div class=\"wp-block-image\">\n<figure class=\"alignright size-nypost-small-post\"><img decoding=\"async\" loading=\"lazy\" width=\"231\" height=\"347\" src=\"https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/03\/Daylight.jpg?quality=90&amp;strip=all&amp;w=231\" alt=\"Masculine bedroom\" class=\"wp-image-21579149\" srcset=\"https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/03\/Daylight.jpg?quality=90&amp;strip=all&amp;w=462 462w, https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/03\/Daylight.jpg?quality=90&amp;strip=all&amp;w=347 346w, https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/03\/Daylight.jpg?quality=90&amp;strip=all&amp;w=231 231w, https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/03\/Daylight.jpg?quality=90&amp;strip=all&amp;w=116 115w, https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/03\/Daylight.jpg?quality=90&amp;strip=all 1024w\" sizes=\"auto, (max-width: 231px) 100vw, 231px\"\/><figcaption>Absorbing natural daylight first thing in the morning is essential to falling asleep easier in the evening.<\/figcaption><figcaption><span class=\"credit\">Alamy<\/span><\/figcaption><\/figure>\n<\/div>\n<p>\u201cWhereas if you walk into an operating theatre in a hospital, which is probably probably the brightest electronic light you\u2019re gonna get, that\u2019s about 1,000 lux.\u00a0<\/p>\n<p>\u201cIf you just go and sit in front of a computer, you probably get like 20 to 30 lux.\u00a0<\/p>\n<p>\u201cThat can leave you feeling groggy for the rest of the day and then come evening, we produce a measly melatonin spike, and we just don\u2019t go to sleep properly.\u201d<\/p>\n<p>Phoebe explained this is why people get a burst of energy in the evening, making them more unlikely to sleep.<\/p>\n<p>She said: \u201cThey start sitting and watching TV, which is quite stimulating. And that then boosts their stress levels [cortisol] which they haven\u2019t done during the day. And it kind of feeds this negative cycle.\u201d<\/p>\n<h2><span class=\"ez-toc-section\" id=\"2_Missing_protein_at_breakfast\"><\/span>2. Missing protein at breakfast<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Phoebe said getting a good night sleep is all about keeping your blood sugar levels stable over the course of the day.<\/p>\n<p>She said this is \u201cpretty much dictated by the first thing that you put in your mouth in the morning and then compounded over the course of the day.\u201d<\/p>\n<p>\u201cThe worst breakfast in the world for most people is porridge because it\u2019s just pure carbohydrate and your blood sugar will hate it,\u201d Phoebe warned.<\/p>\n<p>Instead, she always recommends slow-releasing carbohydrates with a 20 to 30 grams serving of protein, such as eggs, smoked salmon or edamame beans.<\/p>\n<p>She recommended a dose of protein, such as nuts, a boiled egg or yogurt, before any sugary snack such as fruit.\u00a0<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"1024\" height=\"682\" src=\"https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/03\/Eggs-breakfast.jpg?quality=90&amp;strip=all&amp;w=1024\" alt=\"Fresh scrambled eggs with bacon and vegetables. Domestic eggs for breakfast. Breakfast athletes. Preparing eggs. Protein diet.\" class=\"wp-image-21579191\" srcset=\"https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/03\/Eggs-breakfast.jpg?quality=90&amp;strip=all&amp;w=1535 1536w, https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/03\/Eggs-breakfast.jpg?quality=90&amp;strip=all 1024w, https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/03\/Eggs-breakfast.jpg?quality=90&amp;strip=all&amp;w=512 512w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\"\/><figcaption>Eggs are an excellent source of protein for breakfast.<\/figcaption><figcaption><span class=\"credit\">Alamy<\/span><\/figcaption><\/figure>\n<p>Phoebe explained the importance of keeping blood sugar levels stable, saying: \u201cIf you eat something and sugar goes into your bloodstream, you get a spike and then your body will respond to that with insulin.<\/p>\n<p>\u201cIt shuffles into storage, or, if your blood sugar goes too low, then you release glycogen from your liver, which brings it up again.\u201d<\/p>\n<aside class=\"single__inline-module alignright\">\n    <\/aside>\n<p>If insulin is too high in the evening, this can cause sleep disturbances, Phoebe said.<\/p>\n<p>\u201cYou should always have regular energy in your body, including when you sleep, because your body is still working,\u201d she said.<\/p>\n<p>\u201cBut if you have high insulin in the evening, you will store most of this and won\u2019t have enough capacity within your circulating sugars to keep you asleep.<\/p>\n<p>\u201cYour body wakes you up because it thinks \u2018we need energy\u2019. That causes glycogen release from your liver so that you\u2019ve got more circulating sugar again.\u201d<\/p>\n<p>She said this can cause people to wake in the night, particularly around 2 a.m. or 3 a.m.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"3_Doing_cardio\"><\/span>3. Doing cardio<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Many gym-goers will opt for a high intensity class or cardio.<\/p>\n<p>But Phoebe said this can make sleep worse, particularly for women.<\/p>\n<p>She said: \u201cA lot of people assume that they should really go and do intense cardio exercise [in the morning], which in men works really nicely and women work terribly.<\/p>\n<p>\u201cIt makes them hold onto fat, but it also makes them sleep badly later in the day because they\u2019ve stressed their body out hugely.\u00a0<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"1024\" height=\"682\" src=\"https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/03\/Jogging.jpg?quality=90&amp;strip=all&amp;w=1024\" alt=\"Low Angle Side View of a Fit Woman Running in a Park, with Manhattan Skyline \" class=\"wp-image-21579275\" srcset=\"https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/03\/Jogging.jpg?quality=90&amp;strip=all&amp;w=1535 1536w, https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/03\/Jogging.jpg?quality=90&amp;strip=all 1024w, https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/03\/Jogging.jpg?quality=90&amp;strip=all&amp;w=512 512w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\"\/><figcaption>Liebling advises women not to jog early in the morning.<\/figcaption><figcaption><span class=\"credit\">Alamy<\/span><\/figcaption><\/figure>\n<p>\u201cFor somebody not sleeping well, I actually tell them to stop doing cardio exercise.<\/p>\n<p>\u201cYou\u2019re not going to feel awake in the morning, you\u2019re low energy.\u00a0<\/p>\n<p>\u201cThe worst thing that you can do is to go and perform\u00a0 at your absolute optimum.\u201d<\/p>\n<aside class=\"single__inline-module alignright\">\n    <\/aside>\n<p>Instead, Phoebe recommends a 20-30 minute brisk walk that raises the heart rate, and some additional weight training if you can.<\/p>\n<p>\u201cYou could just do squats or some very gentle arm exercises with some cans or bottles of water at home, or for someone who goes to the gym, a Pilates class.<\/p>\n<p>\u201cWhat you\u2019ve done is you\u2019ve told your body to be awake and start using energy in its proper way, which makes you feel more energetic.<\/p>\n<p>\u201cYou sleep better that night, because your body started working effectively from first thing in the morning.\u201d<\/p>\n<h2><span class=\"ez-toc-section\" id=\"4_Making_coffee_on_autopilot\"><\/span>4. Making coffee on autopilot<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Phoebe said that when people are in a bad sleep routine, it\u2019s common that \u201cthe first thing they\u2019ll do is go and make coffee\u201d \u2014 and potentially several more.<\/p>\n<p>This triggers a stress response, she said, given that coffee is a stimulant.<\/p>\n<p>While this can help wake you up, it can feed into the disruption of your natural wake-sleep hormones.<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"1024\" height=\"682\" src=\"https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/03\/Coffee.jpg?quality=90&amp;strip=all&amp;w=1024\" alt=\"Businesswoman balancing empty coffee cups. Image shot 2012.\" class=\"wp-image-21579361\" srcset=\"https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/03\/Coffee.jpg?quality=90&amp;strip=all&amp;w=1535 1536w, https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/03\/Coffee.jpg?quality=90&amp;strip=all 1024w, https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/03\/Coffee.jpg?quality=90&amp;strip=all&amp;w=512 512w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\"\/><figcaption>Drinking more coffee will further disrupt your sleep routine, Nutritionist Phoebe Liebling argues.<\/figcaption><figcaption><span class=\"credit\">Alamy<\/span><\/figcaption><\/figure>\n<p>Phoebe said: \u201cYou\u2019ve got to train yourself [to wean off coffee].<\/p>\n<p>\u201cIt doesn\u2019t feel great to start off with, but give it a week.<\/p>\n<p>\u201cHave coffee 15 minutes later each day, and then by the end of the week, you\u2019ll realize it\u2019s midday and you haven\u2019t had coffee and actually feel alright.\u201d<\/p>\n<p><em>This article originally <a href=\"https:\/\/buradabiliyorum.com\/en\/category\/download-scripts-themes-apps\/\" data-internallinksmanager029f6b8e52c=\"9\" title=\"Download Scripts &amp; Themes &amp; Apps\" target=\"_blank\" rel=\"noopener\">app<\/a>eared on\u00a0<a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/www.the-sun.com\/health\/4924484\/four-morning-mistakes-destroying-your-sleep\/\">The Sun<\/a>\u00a0and was reproduced here with permission.<\/em>\n                        <\/div>\n<blockquote><p><strong><span style=\"color: #ff6600;\">If you liked the article, do not forget to share it with your friends. Follow us on\u00a0<span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"https:\/\/news.google.com\/publications\/CAAqBwgKMLG0nwswvr63Aw\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">Google News<\/a><\/span>\u00a0too, click on the star and choose us from your favorites.<\/span><\/strong><\/p><\/blockquote>\n<blockquote>\n<p style=\"text-align: center;\">For forums sites go to <span style=\"color: #ff9900;\"><a style=\"color: #ff9900;\" href=\"https:\/\/forum.buradabiliyorum.com\/\" target=\"_blank\" rel=\"noopener\">Forum.BuradaBiliyorum.Com<\/a><\/span><\/strong><\/p>\n<\/blockquote>\n<blockquote>\n<p style=\"text-align: center;\"><strong>If you want to read more <a href=\"https:\/\/buradabiliyorum.com\/en\/category\/news\/\" data-internallinksmanager029f6b8e52c=\"2\" title=\"News\" target=\"_blank\" rel=\"noopener\">News<\/a> articles, you can visit our <span style=\"color: #ff9900;\"><a style=\"color: #ff9900;\" href=\"https:\/\/en.buradabiliyorum.com\/news\/\" target=\"_blank\" rel=\"noopener\">News category.<\/a><\/span><\/strong><\/p>\n<\/blockquote>\n<p><span style=\"color: black;\"><a style=\"color: #ff9900;\" href=\"https:\/\/nypost.com\/2022\/03\/18\/sleeping-expert-reveals-why-youre-not-snoozing-well\/\" target=\"_blank\" rel=\"noopener\">Source<\/a><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>&#8220;Sleeping expert reveals why you&#8217;re not snoozing well&#8221; Sleep is essential for health, but most Brits are failing to get enough. While we usually look to improve our bedtime routine, an expert has revealed the morning habits that are destroying your sleep. Only one in 10 adults are getting a good night\u2019s sleep every night,&#8230;<\/p>\n","protected":false},"author":1,"featured_media":419109,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"fifu_image_url":"https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/03\/newspress-collage-21578647-1647636821074.png?w=1024","fifu_image_alt":"","footnotes":""},"categories":[70897],"tags":[126943,71905,72360,70977,74498,71140,81734],"class_list":["post-419108","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-news","tag-3-18-22","tag-breakfast","tag-coffee","tag-diets","tag-health-and-fitness","tag-sleeping","tag-sugar"],"_links":{"self":[{"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/posts\/419108","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/comments?post=419108"}],"version-history":[{"count":0,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/posts\/419108\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/media\/419109"}],"wp:attachment":[{"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/media?parent=419108"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/categories?post=419108"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/tags?post=419108"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}