How to take care of restful sleep?For a good night's sleep, you need no less and no more than 7 hours of sleep. Avoid spending time in bed longer than 8-hour day, because it can aggravate the problem of insomnia.
Nap during the dayAvoid them. When asleep during the day, the body is too relaxed in the evening to fall asleep. If you must nap, then in the early afternoon.
The movement for a good night's sleep
Oxygenated and tired of physical activity the body is sleeping deeply. Avoid too intense two hours before bedtime.
Herbs for restful sleepDrink green tea with lemon balm, hops or valerian. Melissa calm the nerves, and the hops and valerian will work to help you sleep.
The rhythm of the dayLie down, always at the same time and at the same time get up.
Warning! A greater impact on the circadian rhythm is time to get up than the time when you go to sleep.
A suitable temperatureThe bedroom should be no more than 20 degrees Celsius. It is the perfect environment for sleep.
Dinner for a good night's sleepYou should eat it no later than three hours before bedtime. Take care also to make it easy to digest. Eat, eg. some vegetables.
Before bedtime, avoid anything that stimulates the body - so coffee, strong tea (both black and green), drinks with caffeine (cola, energy drinks), alcohol (hypnotic works only in small quantities, in large shallows dream and makes it becomes intermittent).
Warning! Stimulating work hot spices. For dinner, so avoid spicy dishes.
Choose products that affect the increase in the production of melatonin and serotonin. Their level increases tryptophan, an amino acid that we must deliver with the diet.
Its products are a rich source of protein, eg. poultry (without skin), lean fish, skim milk or cheese. A rich source of tryptophan are bananas.
Warning! It is worth to dinner to eat turkey because it is a rich source of vitamin B12, which has a calming effect on the nervous system.
Watch out for the blue light
Blue light due to the frequency of the wave stimulates the brain to work and inhibits the secretion of melatonin - the hormone of sleep. Through it harder to fall asleep.
Warning! Can help the special glasses that absorb blue light. But the best use of these devices for at least two hours before bedtime.