You turn and turn in bed without managing to calm down? A common difficulty during the busy period’s emotions. According to the National Institute of sleep and alertness. Here are some good habits to take.
Embed slow carbohydrates at Dinner.
Prefer slow carbohydrates (Potatoes, pasta, rice) as the last meal of the day. “This will fuel brain with glucose free food throughout the night. Well fed, your brain will let you sleep.
Conversely, according to the expert, proteins are “evil antes”. So avoid eating meat and fish dinner.
Not fast or Overeating.
Even if you are not hungry on returning in the evening, eat a little. It’s essential. By skipping meals, you deprive your brain of glucose. It will make your brain stay alert, refusing to fall asleep or wake up.
Also, do not eat into excess. Too heavy dinner will strongly seek your digestive system and therefore increase your body temperature. But the body has to cool naturally before sleep.
Do not consume Alcohol.
At first glance, it seems harmless and relaxing. You will fall asleep faster after drinking wine. But beware: this sleep is not restful. It Refrain night.
“Alcohol (over a drink for women and two for men) dehydrated, disrupts the brain and makes it impossible to get a good night in a deep sleep,” explains the expert.
CHECK OUT: 10 Tips To Stay Beautiful At Awakening.
Follow a session of Relaxation Therapy.
You are particularly tense? The stress accumulated during the day remains within the body and leads to difficulty in falling asleep. So work with relaxation therapy (which combines relaxation, breath, meditation). It is advisable to try a session with the breathing and mobilizing the body. You find the peace. This will leave the negative and excessive stress, while freeing you from physical tensions.
Get Off Screens.
Experts agree on the subject: the artificial light from screens awakens the body. TV, smartphone, tablet computer and therefore they should be avoided in the evening at least two hours before bedtime. It will be good to read a book. It’s Difficult to disconnect from gadgets, but the challenge is worth it.
Do not practice sport after 7 PM.
Sport is an asset to your health? Not at any time. Your Zumba classes or jogging at night will tire you, but also raise your body temperature. However, from 7 PM onwards, the body naturally lowers thereof to facilitate sleep.
According to the expert, it takes three hours for the temperature starts to go down after sports. It is a blocker of falling asleep. Do not go against nature and prefer a morning activity.
Take cold Showers.
To facilitate internal body temperature drop, end your evening shower with cold water. The bodies slow down. To fall asleep, you must sit in a cool room and keep feet warm.
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Exposure to Daylight.
In the morning while going to work, remember to get off one or two stops early and enjoy the daylight. This will block the secretion of melatonin, while increasing your body temperature. This is a wake-up signal to the brain that turns ON the biological clock and program the organs to function optimally consecutively with others. By stimulating this phase, you will promote better sleep.
Make an effective Nap.
A 20-minute nap, which recovers 2-3 hours of energy.
But be careful: if you go over 30 minutes, you start a night cycle (deep) and you disturb a biological clock. The siesta is prohibited for insomniacs! They can replace it with relaxation, resting with their eyes by closing them and focus on their breathing.
In both cases, the idea is to enable the hyper arousal brain back into balance. This slowdown will decrease the storage of stress.
If you wake up throughout the week at 7 am, you can go up to 9 hours on weekends. But not 11 hours. It is not a good habit and it creates a time difference as after a long night you’re going to waste your sleep in your bed on Sunday night.
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