On a dream leaves from 15 till 30 years of our life, but we so seldom feel ourselves slept and rested, that we start to complain of fatigue, before having had time to have breakfast. It's time to figure out at what point everything went wrong.

Say "no" to sugar and carbohydrates at night The desire to pamper yourself with a treasured cake after a hard day, and at the same time with fruits before bed can lead to increased blood sugar and increase your energy at a time when you want to fall asleep. Plus, you can wake up in the middle of the night with a sense of hunger - almost a nightmare.

Instead, try to replace the source of pleasure with a protein with vegetables (or with a small amount of complex carbohydrates) that will raise the level of melatonin and help you quickly fall asleep. Most of us still can not resist and do not eat some fruit before going to bed. If you, too, are not ready to give up this, here are examples of good snacks at night looking:.

- hummus with cucumber or celery.

- a small handful of waxed cashew nuts.

-? a baked apple without sugar Give up coffee in the afternoon Do you know that the effect of caffeine can last up to 12 hours? If you can not sleep at night, perhaps it is the fault of an overdose of caffeine during the day - stop buying all the coffee for take-away in the neighborhood. Try switching to an alternative beverage without caffeine.

Melatonin-producing foods are one of the main secrets of success for a natural healthy sleep cycle. Where can I get it? It's simple - there is a combination of certain fruits and carbohydrates that support melatonin or contain tryptophan that promotes the production of melatonin and will help you to sleep long and sweetly.

Include these foods in your dinner or eat an hour before sleep as a snack to increase melatonin production and ensure a healthy rest. The list is quite pleasant, so we advise you to listen urgently.

Melatonin-rich foods:.

- Red wine.

- Ginger.

- Brown rice - Bananas.

- Caviar.

- Barley.

- Tomatoes.

- Radish The products containing tryptophan, too, should be eaten in the evening, as they help to develop serotonin, which is necessary for the formation of melatonin:.

- Eggs.

- Sesame seeds.

- Soaked nuts.

- Sprouted grains.

- Fish, turkey Hang tight dark curtains or use a mask for sleep In megacities, where 24/7 lights the lights of houses, billboards, and by default there is a constant light from the machines, it is difficult to concentrate on the night rest. Our body is very difficult - even the smallest light source from a street lamp penetrates the retina of the eye, and instead of resting the brain starts to function again, working all night.

Meanwhile, a full-fledged dream is our main and best beauty-tool for all times. It serves as a good antioxidant, delays the aging process, strengthens the immune system, helps to adapt when changing time zones and even can prevent the development of tumors.

All these points are an answer to the question of why it is necessary to sleep in total darkness or in a mask for sleeping. If you sleep with any light source, for the morning the condition will be sluggish, not rested and irritable. Therefore, the mask - this is a particularly practical accessory that not only helps to maintain a healthy complexion and get enough sleep in all cases: whether it's a business trip or a vacation.

Well, it's generally nice to feel a bit of Audrey Hepburn in the movie "Breakfast at Tiffany's".

Use natural supplements for sleep.

If you are faced with a chronic lack of sleep - it's time to use natural supplements, for example, valerian root and melatonin. Often they are available in tea or in the form of tablets. They will help to fall asleep after a few sleepless nights and get a serene rest, like a baby.

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