Sleep is a mysterious phenomenon of great interest to scientists around the world. Just think about it: a person sleeps for a total of one third of his life. Many important processes take place in this state: strength is restored, memory is formed, emotions are regulated, protein synthesis, hormones and much more take place. And most importantly, the immune system is activated. Isn’t it a miracle? These secrets will help you forget about insomnia and make your sleep healthy.
Adhere to the Sleep Schedule
Go to bed at the same time. Weekends are no exception. So the nervous system forms a conditioned reflex, and by the right time you easily fall asleep and have no problem waking up. It’s better to go to bed between 10 and 11 pm, when there is an active synthesis of the sleep hormone – melatonin. Getting into the blood, it relaxes the muscles, lowers body temperature, and gives a feeling of sleepiness.
To ensure a better sleep schedule, you should train your willpower. It means that if you want to bet at 22Bet or watch Netflix at 2 am, you have to postpone these activities until next Sunday.
Eat the “Right” Dinner
Eating too heavy a meal shortly before bedtime can prevent you from falling asleep. Dinner should be light but nutritious: if you fall asleep hungry, ghrelin, the “hunger hormone,” will wake you up at night and send you to the fridge. If you have trouble sleeping, don’t add a lot of spices and spicy seasonings in food, so as not to excite the nervous system.
Prepare the Bedroom
Ventilate the room before going to bed and monitor the room temperature. Turn on soft lights an hour before bedtime and remove gadgets at least 15 minutes before bedtime. Excessive light sources significantly reduce natural melatonin production.
Make Your Sleeping Space Special
The bed should be associated with rest and relaxation, so use it only for sleep and love. Choose bed sets made of natural, pleasant materials and change them often – because it’s always better to fall asleep on fresh linen. Pajamas may be light, or maybe more comfortable without it at all? Try not to work and not to eat in bed, unless it’s morning coffee from your loved one.
Melatonin is a derivative of the hormone serotonin, which is responsible for positive emotions and feelings of happiness. Sports, laughter, pleasant company or a walk in the sun will contribute to the production of the hormone of joy, which magically turns into the sleep hormone. A positive attitude during the day is the key to a good night’s rest.
Eat Foods Rich in Tryptophan
Serotonin, in turn, is synthesized from an amino acid called tryptophan, which we get only with food. Consider foods such as cheeses, especially hard cheeses, bryndza, meat, fish, cottage cheese, pumpkin seeds and sunflower seeds.
Get Tired for the Day
The key to falling asleep easily is a tired body and quiet thoughts. During the day, occupy yourself with your favorite activity and physical activity. In the evening, try not to read the news and not to think about problems, give preference to a pleasant pastime: a conversation with your loved ones, interesting literature or relaxing music.
A balanced diet rich in protein, exercise and warm communication will help you fight stress, fall asleep easily and be toned. Remember that an adult’s sleep should last at least 6-7 hours, and a child’s sleep should last 10-12 hours. A good night’s rest will ensure that you feel well and are in good health.