Insomnia can manifest itself even in those who follow all the classic recommendations: do not drink coffee before bedtime and do not watch tense films. However, if you still face the difficulty of falling asleep, it is worth reconsider some habits that can affect your well -being. This article contains simple tips that will help improve the quality of sleep and plunge faster into the world of dreams.

The first thing you should pay attention to is what you drink during the day. Although coffee and tea are considered obvious to the culprits of insomnia, do not forget that some carbonated drinks also contain caffeine. It is better to avoid their use, especially after lunch. It is better to prefer water or herbal teas that do not contain stimulating substances and will help the body relax.

Proper nutrition also plays an important role in the quality of sleep. Of course, evening overeating can only worsen the situation, but some products can contribute to better falling asleep. For example, chicken breast with tomato sauce or a paste with vegetables - they contain a tripophane amino acid, which contributes to the production of serotonin, hormone, responsible for good mood and relaxation.

In addition to nutrition, it is important to take into account other aspects of caring for yourself. For example, it is not recommended to take a hot bath immediately before bedtime. This can increase body temperature, which will make it difficult to fall asleep. It is better to take a warm bath for an hour or two before going to bed to give the body time to cool and prepare for rest.

Another important factor for healthy sleep is a decrease in the effects of light on the body. Bright light in the evening can disrupt the production of hormone melatonin, which regulates the cycle of sleep and wakefulness. Try to muffle the lighting in the bedroom and avoid bright screens an hour before you go to bed.

Do not forget about the importance of disconnecting a mobile phone before bedtime. Electronic devices emit blue light, which can stimulate the nervous system, interfering with relaxing. Try to turn off all gadgets an hour before bedtime to give your body the opportunity to tune in to rest and prepare for sleep.

Following these simple recommendations, you can significantly improve sleep quality and feel more rested and energetic.

E-News. Com. UA.