Table of contents:
- To sleep well, avoid bright screens
- Eat pasta in the evening if you want to sleep well
- Do yoga to counteract stress
- Eating light in the evening (or fasting) promotes sleep
- Smell the lavender to relax
- Darkness and ambient light are key to sleeping well
- Do not drink (especially alcohol) after dinner
- Taking a relaxing bath or shower helps you fall asleep faster
- Don't exercise before bed
- Taking natural amino acid supplements helps sleep
Video: 10 tips to sleep well (and wake up really refreshed)
2024 Author: Devin Ellington | [email protected]. Last modified: 2024-02-01 08:58
Sleeping well recharges us from an energy point of view and is also good for skin, hair and beauty in general: here are 10 good habits to do it
Sleep well it is not just a pleasure, but a necessity.
And if when you wake up in the morning you feel more tired than when you closed your eyes in the evening, it is better to run for cover as soon as possible.
It means that you have bad habits that do not allow you to sleep well, thus undermining psycho-physical health.
The sleep, in fact, it is a essential ingredient for the health of the psyche and body, which is why it must be absolutely respected.
The eight canonical hours of sleep are sacred (if health were not enough) also for beauty: from the skin to the hair, all the cells of our body regenerate during the night, while we sleep.
Here is 10 tips for sleeping well very easy to put into practice.
To sleep well, avoid bright screens
Turn off your TV, computer, smartphone and tablet at least an hour before going to sleep
Televisions, computers, video game consoles, smartphones, tablets and any monitors should be turned off and unused for at least an hour before bed.
First of all because of the blue light they emit, an obstacle to falling asleep and rest.
More they overstimulate the brain, not allowing him to relax and fall asleep.
The use of social networks is a separate chapter (and even worse): it triggers a cycle of often negative thoughts that hinder peaceful sleep.
Eat pasta in the evening if you want to sleep well
Carbohydrates promote relaxation
If you want a restful sleep, treat yourself a nice plate of pasta in the evening.
The scientific journal The Lancet Public Health has indeed shown that eating pasta for dinner improves night rest (in addition to not making you fat).
The reason why pasta would help you sleep better has to do with tryptophan which would increase in the brain because carbohydrates increase the bioavailability of the amino acid through an increase in insulin.
In addition, eating carbohydrates in the evening helps you to better follow a low-calorie diet, thus leading to weight loss.
Do yoga to counteract stress
But don't exercise after dinner
Clearly it is yogaIt is one of sleep's best friends due to its relaxing effects that counteract stress.
However, it is good to know that it is better don't do a yoga session just before bedtimeIn fact, since it is physical exercise, even with yoga, substances such as adrenaline and epinephrine are released, which are not friends of rest.
It would therefore be better to indulge in some yoga throughout the day, at most before dinner.
Eating light in the evening (or fasting) promotes sleep
Digestion may keep the body too active
While eating pasta in the evening helps you sleep better, it also helps fasting in the evening is a panacea for sleep.
The so-called Dinner canceling, the diet that eliminates dinner, not only helps you lose weight quickly but also helps you rest much more deeply.
The reason is simple: not having introduced food into the digestive system, the stomach, intestines and even the circulatory system will be more at rest, so the body in general will be positively affected.
In the morning you will wake up much less weighted, rested and fresh. As well as ready for a hearty breakfast.
Smell the lavender to relax
The lavender aroma facilitates sleep
There lavender it is an incredible ally of nighttime relaxation.
Research has decreed that its aroma facilitates sleep, doing decrease heart rate and blood pressure.
Keep a bouquet of lavender next to the bed or sprinkle a few drops of lavender hydrolat on the pillow: you will fall asleep faster and your rest will be deeper.
Darkness and ambient light are key to sleeping well
Sleeping in the dark promotes deep sleep
Darkness is fundamental: to really rest, it is good that the bedroom is darkened to the maximum.
If street lamps or car headlights were to interfere with the darkness of the room, they would also negatively interfere with sleep. So equip yourself with roller shutters, blinds, blackout curtains and all those accessories that help screen the light.
However a little natural light should filter through when you wake up, to ensure that the brain understands that it is day and that the time has come to activate.
In addition to the ambient light to be let in naturally through the windows, there are also intelligent technological devices to simulate the light of nature.
From cushions with integrated lighting system to simulate sunrise to bedside lamps that are activated at sunrise, softly projecting the light of the first day, you can opt for one of the many tech allies.
Do not drink (especially alcohol) after dinner
Be careful not to eat salty for dinner
To avoid the so-called "nocturia", excessive urination during the night which obviously hinders sleep (having to get up to go to the bathroom), it would be good limit the introduction of liquids in the evening (especially the alcohol, to be totally eliminated to promote sleep).
We should therefore also avoid or limit foods that are too salty so as not to increase thirst.
a good practice is obviously to go to the bathroom just before bedtime to empty your bladder.
Taking a relaxing bath or shower helps you fall asleep faster
Adjust the water temperature according to the season
A surefire way to fall asleep faster is a relaxing bath or shower. Not just hot: in summer, for example, lukewarm or cool water is better, to lower the body temperature and make the night more refreshing.
A study found that a 90-minute warm bath before bed will improve sleep quality and help you sleep more soundly.
If you don't want to get wet from head to toe, an alternative is to focus on your feet: a foot bath of hot water in winter and cool in summer helps to lower (or raise) body temperature, improve blood circulation and relax. Simply put, sleep better.
Don't exercise before bed
No, not even sex (but do both first)
Exercising is one of the best and scientifically valid ways to help sleep and health
Exercise is able to reduce the time to fall asleep by 55%, night awakenings by 30% and anxiety by 15%, while increasing the total duration of sleep by 18%.
Although daytime activity is essential for night rest, doing it too late in the evening ends up causing sleep disturbances.
The stimulatory effect of physical exercise increases the level of wakefulness because it stimulates hormones such as epinephrine and adrenaline.
Again, as for yoga, better to do it a couple of hours before going to sleep to make the most of it without hindering falling asleep.
Same thing goes for sex!
Taking natural amino acid supplements helps sleep
What are the best known natural supplements for?
The natural amino acid food supplements help promote muscle relaxation and sleep.
Among the most valid, there is the melatonin, a substance that is naturally produced by our body to regulate sleep, but which sometimes needs to be integrated.
Then there are theanine which reduces stress and promotes relaxation; the GABA (or gamma-aminobutyric acid) which promotes calm and sleep; the 5-hydroxytryptophan which is an amino acid derivative that is obtained from tryptophan and is a precursor of serotonin, the happiness hormone that also regulates sleep.
The hop thanks to its sedative properties; there lemon balm which counteracts anxious states; there passionflower which promotes falling asleep; the linden that relaxes, as well as the famous valerian.
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