The doctors shared effective recipes sound sleep

You need to know about the eight main rules.

Good and sound sleep – dream of beauty and health. Healthy sleep gives energy for the day, fresh appearance and good mood.

When a person falls asleep, the body begins to work: damaged cells regenerate, the immune system is activated, toxins are collected in the bladder. During a night’s rest, accelerates production of collagen. Works, and brain by removing all the unwanted memories, strengthening the memory and improving decision-making skills. No wonder they say – tomorrow is another day. A good night’s rest is important for hormonal health. Experts tell how to improve sleep to Wake up fresh and full of energy.

Rules of healthy sleep

1. Dinner – important meal of the day that affect sleep quality. Possible, eat 2-3 hours before the night’s rest.

It is advisable to eat for dinner

Any foods rich in protein and healthy fats is a good option. This salmon, chicken, lean beef, eggs, olive oil, etc.

Vegetables.

Complex carbohydrates with no added sugar.

Light dairy products.

Camomile tea an hour before bedtime will set the body on the right wave.

What to exclude

Fatty foods. It takes a long time to digest. Do not overload the body before sleep.

Spicy and acidic foods causes heartburn or abdominal pain.

Coffee. It is better to drink before lunch.

Alcohol. Maybe some of it helps sleep, but sleep quality is lowered.

Throughout the week, include in the diet foods that provide the nutrients for healthy sleep. It is the green leafy vegetables, almonds, avocados, cherries.

2. Experts say the optimal temperature for a healthy sleep 15 – 20°C. the body Temperature decreases while we sleep. That is why sleeping in a cool room helps to improve nighttime rest.

3. The following rule of healthy sleep says night prudent use of the electronic device. Light TV, smartphone, laptop or tablet can disrupt circadian rhythms and cause insomnia. Refrain from these things, at least for an hour before bedtime.

4. Set a sleep schedule. Retreat and rise at certain hours. And so every day. On weekends try to stick to the established schedule. This approach will provide better and more sound sleep.

5. Create your evening relaxing rituals. So you send a signal to the brain that it is time to relax and release the tension of the day. Let go of thoughts about everyday problems and responsibilities. Remember, in the words of Scarlett O’hara: “I’ll think about it tomorrow.” Let this phrase become your evening motto.

Reading books, hot tub, massage, calm music – looking for their own ways to prepare for sleep.

6. Exercise during the day will not only strengthen health, but also help to sleep faster. In the evening it is better to abandon the intense workouts and replace them with relaxing practice (yoga, stretching).

7. Try to eliminate daytime NAPs.

8. Reduce fluid intake before bedtime. Don’t let bladder to remind myself, when you see sweet dreams.

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