Experts called the 7 changes that need to be done in daily routine to at night to sleep well. From the quality of sleep affects many aspects of health, ranging from normal immune function and ending up with a healthy young skin.
Eat within 30 minutes of waking up. Breakfast is especially important if you Wake up and your nervous system is in survival mode. Even a mild Breakfast 8 nuts like almonds and two drain can be sufficient for a successful launch of the metabolism and stabilize blood sugar levels. Does not allow the body to go into survival mode, eat within an hour after waking up.
No caffeine after 3 PM. Caffeine replicates the effect of adrenaline. it keeps you fit and supports the survival mode, which disables the peripheral nervous system and sleep. That is why, after coffee we can’t sleep.
Technological breaks every 90 minutes. Every half hour be distracted by the modern means of technology, including computer, smart phones and TVs. This will help to calm the nervous system and prepare it to go to sleep.
Get out of your chair every hour. Physical movements help us to produce the chemical adenosine, which stimulates drowsiness and enables the production of melatonin. If you are not moving, the drowsiness may not occur. And the more movements make, the more useful it is.
Disconnect from work until bedtime. Whatever work you do in the evening, better mind free from all disturbing thoughts and adjust to holiday mode.
Remove the watch. If next to the bed stand clock, waking up at night, painfully you begin to calculate how many days you have left before it rings the alarm. Let this question not be a cause for stress and anxiety, and upon waking the night you can more than to sleep.
Create a safe zone. Remember the advice of traditional Chinese medicine – a few hours before bedtime is best to reduce the stress, reduce the indicators of adrenalin, to restore balance immune system and prepare the body for sleep. You should start doing it in the period from 9 to 9:30 PM. Refrain from using technology, watching the news. Read something relaxing, if possible, do not maintain stressful conversations. (READ MORE)