Effects of nighttime habits

Let’s look at some risky night moves and then some worth adopting. No-no night moves:

Numero Uno? Late-night eating. The list of insults to your body that come from eating after 7 p.m. is well-researched. Plus, glucose, insulin and triglyceride levels are elevated if you eat late, leading to metabolic syndrome.

Two: Going to bed right after eating dinner. That keeps you from expending energy that can burn off those calories. Try a 30-minute walk instead.

Three: Drinking alcohol after dinner. According to Cleveland Clinic’s sleep expert, Dr. Vensel Rundo, drinking before bed “prevents you from getting the deep sleep and rapid eye movement sleep you need.”

Four: Late-night, blue light exposure. Any kind of light can suppress the secretion of melatonin, the hormone that helps regulate your internal clock and promotes healthy sleep. Use red for nightlights.

Say “yes” to these:

One: Adopt relaxation techniques. Meditation can stop your mind from pouring over worries, reduce pain that may disrupt your sleep, lower blood pressure and ease depression. A hot bath and listening to mellow music dispel tension, and the hot bath helps get rid of lactic acid that can build up in muscles and trigger cramps. Turn that tablet to non- or reduced-blue light, or read a printed book.

Two: Brush and floss before bed. Poor oral health is associated with Type 2 diabetes, heart disease, stroke and even pneumonia and premature births.

Three: Go to bed knowing what you’ll eat tomorrow. If you’re going into work, pack lunch the night before.

Four: Express love and kindness. Many studies say when you express positive feelings for someone else, you lower chronic stress hormone levels. Loving feelings also reduce lousy LDL cholesterol and blood pressure levels, strengthen immune responses, ease depression and extend longevity.

Mehmet Oz, M.D. is host of “The Dr. Oz Show,” and Mike Roizen, M.D. is Chief Wellness Officer and Chair of Wellness Institute at Cleveland Clinic. To live your healthiest, tune into “The Dr. Oz Show” or visit www.sharecare. com.