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The main rule a strong and healthy sleep

Главные правила крепкого и здорового снаIt is no secret that a good night’s sleep works wonders and affects our health, mood and appearance.

If you have trouble falling asleep, suffer from insomnia or sleep all night, still feel overwhelmed, you’ll appreciate our advice.

The perfect dinner
should consist of light proteins (Turkey breast, lean fish, cheese) and complex carbohydrates (quinoa, lentils). This combination activates inhibitory neurotransmitters, which help to doze off. Fatty foods (burgers, fries), tea, coffee, chocolate at night is, of course, not worth it.

Relief mask. Light is one of the main disturbing factors that interfere with sleep. If the room gets light, it will help you sleep mask. Best sleep mask convex area of the eye shape that provides a snug fit, eliminating the possibility of ingress of light

Warm bath. Everyone knows that lavender has a calming effect. Take 2 tbsp. dry milk 1 tbsp. sea salt 1 tbsp. baking soda and 8 drops of lavender essential oil. All the ingredients are well mixed, you can use a blender. Pour the mixture into a jar with a lid, then add 1 tbsp warm water.

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Lamp to sleep. The light from traditional bulbs, as well as a television, computer and mobile devices reacts with the cells of the eye and transmits signals to the brain to cease production of melatonin, a hormone that helps sleep. To blame blue light that comes from most devices. Led bulb filters out blue light, allowing melatonin to prepare our body for sleep.

The noise outside the window during sleep leads to poor sleep. There is a simple solution: turn on room fan or a special application with sound of white noise, rain, waves lapping. They’ll muffle outside noises with a monotonous hum.

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Planner. Many people used to lie in bed, thinking about their problems. Evening is the worst time for this. Try to “worry schedule”. Distribute in advance a shopping list, errands and things that need to be performed in the near future, it will help to get rid of unnecessary thoughts.

Soft socks. To calm down and relax your muscles helps to not only bath, but also ordinary socks. It is important that they are soft, without tight elastic bands, made of natural breathable fabrics. They warm up the feet, this will expand blood vessels and improve blood circulation, which in turn will help get to sleep faster.

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