How to improve your sleep
However good the day may be, we all dream of sleeping soon in the evening. However, what to do if sleep does not come?How to stay awake and active throughout the day
According to a new study, for quality sleep, three basic rules must be followed: be active during the day, eat breakfast properly and go to bed early.Scientists have found that people who regularly eat breakfast are more energetic during the day and sleep better at night. They also regularly play sports.
The study found an interesting pattern: protein consumption at breakfast leads to lower energy levels, while carbohydrate breakfast leads to higher levels of activity. Therefore, researchers recommend preferring carbohydrate breakfast.
Eat for healthy sleep
Although supplements may be taken only on a doctor's recommendation, people can adjust their diet to improve sleep.
Magnesium is one of the key minerals for a full night's rest. It promotes relaxation and pacification. A 2012 study found that magnesium supplements positively affect both quality and duration of sleep.
There are many useful products rich in magnesium, such as bananas, pumpkin seeds, peanuts, hazelnuts, sea cabbage, dried rose hips, walnuts, spinach, Dutch cheese, lentils, green peas and chocolate. It is recommended to include them in your diet more often, especially during dinner.
Enjoy the sunshine as long as possible
Quality night rest begins in the morning. Exposure to bright sunlight during the day may improve mood and promote good sleep at night, studies have shown.
Experts recommend to spend at least a few minutes in the fresh air during the day. If this is not possible, a lamp with bright artificial light can be used. It must be sufficient for the eyes and the brain. However, it should be turned off before going to sleep.
Studies confirm that sleep better in complete darkness. Sleeping in a dark room is also healthy.
A study published in the journal suggests that daytime sleep can adversely affect mental performance and increase sleepiness in some people.
If you notice that daytime sleep has this effect on you, it is recommended to completely abandon it. This may help improve the quality of night sleep.
Refuse coffee in the evening or before going to bed
Scientific studies indicate that caffeine remains in the human body for 8 hours or more. Thus, drinking coffee during the day may affect sleep quality at night.
Experts recommend that anyone with sleep problems avoid coffee six hours before bedtime. If sleep is not a problem, it is better to refrain from coffee four hours before bedtime to avoid possible violations in the future.
Instead of coffee, it is better to drink mint tea. It has a relaxing effect, helps to relieve stress and improves the health of the cardiovascular system in people with cardiological diseases.
Take care of your gut health
It may seem strange, but there is a direct relationship between the gut and sleep quality. The intestine is often called the "second brain" because the microorganisms living in it produce neurotransmitters such as serotonin and melatonin. These substances affect sleep quality and overall body health.
A study published in 2011 in the publication found that the intestines produce 200 times more melatonin (a sleep hormone) than the pineal gland in the brain. Therefore, it is important to take care of the gut microflora and maintain its balance. This is useful to include sauerkraut, kefir, yogurt, kimchi, salt, gouda, mozzarella and cheddar.
Research shows that quality sleep makes us smarter, healthier and happier, more productive, more creative.
Allows us to look younger and helps our immune system to be stronger and live longer. Therefore, it is worth taking advantage of all scientific advice and to arrange your night's sleep.
