Want to sleep better, these three “alternative” methods have tried?

To make us sleep better, scientists are also breaking their minds, doing a lot of scientific research to find factors that affect sleep. In today’s article, the academic team shares several recent scientific studies. These new findings may help you find better ways to sleep.

Stressy, bad sleep? Dietary fiber or helpful

A new study published in Scientific Reports suggests that some dietary fibers are metabolized by gut bacteria and produce bioactive molecules that fight stress and improve sleep.

This dietary fiber component, known as prebiotics, cannot be digested directly by humans, but provides nourishment for some of the “good” bacteria in the gut. Scientists at the University of Colorado observed through rat experiments that stress usually causes reduced intestinal flora diversity, and that some bacterial metabolites include molecules that may affect sleep quality. But feeding rats with foods that add prebiotics can protect the diversity of the gut flora and reduce the negative effects of stress through the metabolic molecules produced in the gut.

Not all dietary fiber is prebiotic, but they are abundant in many fiber-rich foods, such as leeks, onions and whole grains, the researchers note. In the experiment, the prebiotics added to the rats included high doses of low-polymer semi-lactose, an ingredient common lysucing in cabbages and lentils. But the study authors say: “You may need to eat a lot of cabbage and lentils to get results.” “

Run for an hour, set the biological clock

Evening overtime or some disease causes, so that many people encounter the problem of biological clock disorders, want to sleep can not sleep, should not rise. Researchers at the University of Florida found that after just one hour of exercise, muscle contractions produced signals that were enough to move the mice’s biological clock forward or backward for an hour. The study was published in the Journal of Physiology.

The researchers arranged for different mice to run at different times of the day. Exercise for 1 hour during the break (equivalent to a human’s late night) or before the start of the activity period (equivalent to a human morning). After several consecutive days, they examined the muscles of the mice and found that the levels of the biological clock protein changed, allowing the muscle clock to be advanced or delayed. And this change does not depend on the regulation of hormones or nerve centers associated with circadian rhythms.

Due to the need for muscle biopsies, the study has so far only carried out animal experiments. The researchers believe that “if they can be repeated in humans, it means that night shift workers can help adjust their biological clocks by exercising.” We can also use exercise as a treatment for ‘biological clock disorders’. “

Can’t sleep at night? Try sitting by the window during the day.

For many office workers, spending the whole day in the office mainly by artificial lighting, living a “no day” life. This can also have an impact on the quality of your daily sleep.

A team of researchers recently conducted a comparative experiment in an office building in which 30 mental workers worked for a week in two adjacent offices and recorded their sleeptime each night.

The layout, furnishings and orientation of the two offices are the same, the only difference is lighting. One blocks most of the sunlight through the glass window with traditional shutters, and the other uses discolored glass to reduce glare while letting the sun shine through

The researchers found that employees who worked in offices with natural light and visible windows, slept an average of 37 minutes a night. As the week passed, the positive effects of daylight grew, and employees’ cognitive performance improved, scoring 42 percent higher on cognitive tests to assess decision-making abilities. And this positive effect is reflected in almost all participants.

Adjust your diet, exercise in moderation, and increase daytime light, which of these three methods are you going to try?