The science of good sleep

The science of good sleep
The science of good sleep
Anonim

It's no secret that good sleep works wonders and affects our well-being, mood and appearance. Whether you're having trouble falling asleep, suffering from insomnia, or staying up all night and still feeling overwhelmed, these tips will come in handy!

The science of good sleep

Remember: to sleep well and feel cheerful in the morning, three steps are important. Not only the sleep itself and its duration, but also how you fall asleep and how you wake up in the morning. For example, you can fall asleep perfectly after a glass of wine, but at the same time wake up at dawn with a terrible headache that will ruin the whole next day. Or go to bed early, sleep until the morning and still feel overwhelmed and tired for some unknown reason. Fortunately, there are plenty of things that help us fall asleep and wake up without problems - from a good pillow to apps on your smartphone.

Eating before bed

The ideal dinner should consist of light proteins (turkey breast, lean fish, cottage cheese) and complex carbohydrates (quinoa, lentils). This combination activates inhibitory neurotransmitters that help you fall asleep. Fatty food (meatballs, french fries), tea, coffee, chocolate at night, of course, should not be eaten.

Warm bath

Everyone knows that lavender has a calming effect. Take 2 tbsp. dry milk, 1 tbsp. marine

s alt, 1 tbsp. baking soda and 8 drops of lavender essential oil. You can use a blender to mix all the ingredients well. Pour the mixture into a jar with a lid, and then add 1 tbsp. l. into warm water.

Soft socks

To calm down and relax the muscles, not only a bath helps, but also simple socks. It is important that they are soft, without tight elastic bands, made of natural breathable fabric. They will warm up the feet, which will dilate the blood vessels and improve circulation, which in turn will help you fall asleep faster.

Embossed mask

Light is one of the main disturbing factors that interfere with proper sleep. If light enters the room, a sleep mask will help. It is best to sleep in a mask that is convex in the eye area, which provides a snug fit that excludes the possibility of light entering. This mask does not interfere with the movement of the eyes during REM sleep, which makes the rest even more complete.

Sleep lamps

Light from traditional lamps, as well as TV, computer and mobile devices, reacts with eye cells and transmits signals to the brain to stop the production of melatonin, a hormone that helps to sleep. The blue light that comes from most devices is to blame. The Good Night LED lamp filters blue light, allowing melatonin to prepare our body for sleep.

Fan

City dwellers are often disturbed by the noise of cars. In addition, recent studies have shown that the noise outside the window during sleep leads to the accumulation of fat in the waist area. There is a simple solution: turn on a fan in the room or special applications with the sound of white noise, rain, splashing waves. They will muffle the sounds from the street with a monotonous buzz.

Planner

Many people are used to lying in bed thinking about their problems. Evening is the worst time for this. Try "scheduled worrying". Throw in a list of purchases, errands and tasks that need to be completed in the near future in advance, this will help get rid of unnecessary thoughts.

Popular topic