Sleep disorders beaten on the whole body, and they can cause a variety of health problems from heart disease to an accelerated aging. These 10 simple tips to help organize and add a little dream energy in their daily lives.
Late snacks do not allow the body to "cool down" in sleep - he is forced to deal with the digestion of food. It grows and the level insulin, because of what is thrown into the blood less "charging cells" melatonin and growth hormone. Do not eat less than 3 hours before bedtime.
2. Do not sleep in a room with lots of light
Even a small amount of light breaks production melatonin and growth hormone, so that Healthy Sleep do not get. Level the stress hormone cortisol is high. Do not forget about the negative exposure to electromagnetic fields of various kinds of electrical devices and digital alarm clocks that are in the bedroom. Keep these devices at least than two meters away from him, and sleep in a dark room.
3. Do not drink too much fluid
Do not drink for two hours before bedtime, to reduce the the number of trips to the toilet at night. The more often you wake up, the more broken in the morning happen, and the more difficult to achieve Healthy Sleep .
4. Do not play sports
Avoid kardionagruzok 3 hours before bedtime, because they increase body temperature and do not allow to stand melatonin and simply prevent fall asleep, increasing the release of norepinephrine, dopamine and cortisol.
5. Do not use the computer to sleep, do not watch TV
Try to disable all modern gadgets for an hour and a half before going to bed, switching to the good old reading. This significantly improve the quality of sleep.
6. Do not heat the bedroom
The cooler in the bedroom, the better. Prevents heat the process of cooling the body during sleep. Ideally, if the air temperature bedrooms + 18C.
7. Do not sleep in tight clothes
Sleep without any clothes or pajamas in the spacious, avoid heavy blankets. Tight clothing and blankets massive raise the temperature body.
8. Do not close the curtains
Sleep in a dark room, in which the light does not come morning, experts do not recommend. Melatonin levels at dawn to fall to minimum, but in the darkness of the body does not get the signal to reduce the production of melatonin. The whole day you will feel sleepy and tired.
9. Do not sleep enough
7 and a half hours - this is the perfect time to sleep. However, if you wake up in the morning without an alarm clock fresh after 6-7 hours, then hold this graph.
10. Do not go to bed too late
Necessary fight a habit to go to bed late. In "owls" often hormonal imbalance due to elevated levels of cortisol, decrease indicators leptin and growth hormone. They also eat more. The ideal time to bedtime - between 22 and 23 hours. (READ MORE)Treatment and prevention
Go back to the main page
Немає коментарів:
Дописати коментар