GENERICO.ruМедицинаEight steps to healthy sleep: a somnologist suggested how to start getting enough sleep
Медицина

Eight steps to healthy sleep: a somnologist suggested how to start getting enough sleep

Add omega-3 foods to your diet.

And you Do you also try to sleep for the week ahead on weekends? Unfortunately, energy doesn't accumulate that way. But sleeping a little longer every day is quite realistic. Sleep expert Olivia Arezzolo reveals how to sleep an hour longer. She developed her method based on scientific research.

8 steps to sound sleep

  • The bedroom is for sleep only. You should associate this room with calmness and relaxation.
  • Try to minimize exposure to ultraviolet radiation at least 2 hours before bedtime. To do this, it is better to put all the gadgets aside for the next morning, and in the meantime you can read your favorite book.
  • Spray lavender on pillows or throughout the room to relax.
  • li>
  • For even more relaxation, shower or take a warm bath 45 to 60 minutes before bedtime.
  • Make chamomile tea. This drink also helps to calm down.
  • Take magnesium and omega-3 supplements to help relax your muscles and reduce anxiety.
  • Try meditation.
  • Practice deep breathing to help you sleep better.

    • A recent study showed that omega-3 supplements without any other changes can help a person get an extra hour of sleep. They reduce anxiety by 20%, since a deficiency of this component can contribute to a lack of melatonin, the sleepiness hormone, – says Olivia.

    The expert also added that omega-3 is found in fatty fish (salmon, mackerel, tuna, sardines), hemp seeds and nuts.

    Important! Check with your doctor before using any supplement!

    Предыдущая статья
    Sore throat: in which cases the cold is not to blame
    Следующая статья
    Four Foods You Can Eat Even at Night

    ОСТАВЬТЕ ОТВЕТ

    Пожалуйста, введите ваш комментарий!
    пожалуйста, введите ваше имя здесь

    Последнее в категории