So you got the much-anticipated soccer games’ schedule marked on your calendar yet? Have you scheduled some rest time?
Our bodies have a natural body clock that tells us when we feel tired and when we feel awake and alert. Staying up late means we are throwing off our body clock, which could lead to health risks.
- Weight gain. Sleep loss (5 hours of sleep or less) alters hormonal levels (ghrelin and leptin) which could stimulate appetite.1
- High blood pressure. Insufficient sleep leads to significant increases in blood pressure at night.2
Diehard soccer fans, however, may deem such health risks inevitable and necessary. If that’s the case, here are some ways to help reset your body clock.
1. Light Exposure
Exposure to light in the morning tells your body that it is time to wake up. By the same token, keeping your bedroom dimly-lit or dark at night would help you fall asleep.
2. Sleep Schedule
Establish a strict sleep routine. Wake up at the same time every day, irrespective of what time you went to bed the previous night. Stay awake until your scheduled sleep time.
It is suggested that a 16-hour fast can help fix your body clock. Have an early dinner, then fast for 16 hours until breakfast the next morning. When your sleep schedule is back in sync, stick to a regular eating schedule.1
For soccer fans, nothing beats watching the matches live. But do keep in mind that your health is just as important. Why not score a goal by striking a balance between sleep and supporting your favorite teams?