Sweet dream: what is needed for this?

By Yraa #achieve, #action, #actions, #add, #added, #affected, #air, #any, #asleep, #avoid, #avoided, #bad, #banana, #bananas, #bath, #batteries, #bed, #bedtime, #being, #benefit, #berries, #Body, #boiled, #boiling, #books, #bread, #breast, #breathing, #burden, #calculate, #calm, #cannot, #carefully, #cause, #cereals, #chicken, #child, #choose, #classes, #coffee, #cold, #come, #comfortable, #complete, #consider, #convenience, #cooked, #cool, #cope, #cottage, #cup, #dark, #daytime, #diary, #difficult, #digest, #dishes, #done, #down, #dream, #drink, #each, #Easy, #eat, #effort, #egg, #eggs, #either, #emotions, #enough, #especially, #even, #evening, #everything, #example, #excellent, #excessive, #exercises, #existing, #fall, #falling, #familiar, #fast, #fat, #fatigue, #fatty, #feel, #feeling, #fifteen, #find, #fine, #fish, #food, #foods, #forced, #fresh, #getting, #glass, #going, #Good, #grain, #great, #greatly, #guaranteed, #guided, #habit, #habits, #half, #handful, #health, #Healthy, #hearty, #help, #Helps, #herbal, #herbs, #here, #him, #hot, #hour, #hunger, #hungry, #idea, #impossible, #improve, #include, #indicated, #instead, #interesting, #juice, #junk, #just, #keep, #later, #learn, #least, #leave, #leaves, #lemon, #let, #Light, #listen, #lot, #loved, #low, #made, #Massage, #matter, #meal, #menu, #milk, #mind, #mint, #minutes, #mood, #moreover, #much, #muffins, #natural, #needed, #negative, #night, #normal, #nutrition, #oatmeal, #off, #ones, #paper, #people, #perform, #planning, #plays, #pleasant, #point, #positive, #pour, #practice, #preferably, #prepare, #preparing, #problems, #process, #Products, #proper, #put, #quickly, #read, #really, #received, #recommended, #regular, #relaxation, #relieve, #remember, #requires, #rest, #resting, #result, #rid, #rises, #role, #room, #rules, #rye, #salad, #salty, #satisfying, #secrets, #set, #sit, #sleep, #slice, #slowly, #snack, #snacking, #some, #something, #sound, #soundly, #spicy, #spoonful, #start, #static, #steps, #strong, #sweet, #t, #take, #taken, #tasks, #taste, #tea, #teaspoon, #tell, #therefore, #think, #three, #throughout, #too, #true, #turned, #used, #useful, #various, #very, #wake, #waking, #walk, #walking, #want, #warm, #watch, #Water, #weather, #were, #who, #whole, #will, #worth, #yoga

Sound sleep is impor­tant for nor­mal well-being, good health and good mood. How to achieve sweet sleep? Prop­er nutri­tion, an evening walk, a cup of aro­mat­ic tea and a warm cozy bed will help.

What can help you get a good night’s sleep?

To make the dream real­ly sweet, you need to pre­pare the bed. Linen should be made of nat­ur­al fab­rics, the mat­tress is com­fort­able (prefer­ably ortho­pe­dic). The room should be cool, but not cold or hot. Also dark and qui­et. There­fore, the TV should be turned off. It is impor­tant to sleep in com­fort­able clothes.

It is best to fall asleep at the same time. Then the body will get used to it and it will be pos­si­ble to avoid prob­lems with falling asleep. The best time is before twen­ty-three hours. And it is also desir­able to wake up at about the same time, for exam­ple, at 7 or 8 in the morn­ing.

Sweet sleep is a sound sleep, with­out wak­ing up dur­ing the night, with­out forced ear­ly ris­es (if a per­son wakes up at 4–5 in the morn­ing and can­not fall asleep). And in order for a night’s rest to be com­plete, it is worth remem­ber­ing all the rules indi­cat­ed above.

In addi­tion, sleep is great­ly affect­ed by stress. It is very impor­tant to learn how to cope with the stress­es that were received dur­ing the day. What can be done to relax? Take a warm bath, med­i­tate, drink a cup of tea with mint or lemon balm. Mas­sage and breath­ing exer­cis­es help a lot. Or just lis­ten to sooth­ing music.

Before going to bed, you should not watch TV, read books with an excit­ing plot, you should avoid quar­rels and dis­putes. Do not exer­cise before bed. Class­es can be no lat­er than three hours before bed­time. That is, the point is to avoid any actions that cause exces­sive emo­tions. It does­n’t mat­ter if the emo­tions are pos­i­tive or neg­a­tive.

Proper nutrition before bed

Proper nutrition before bed

Nutri­tion also plays an impor­tant role. Start the day with a hearty break­fast. This will help you recharge your bat­ter­ies and avoid snack­ing on junk food through­out the day. For the first meal, it is bet­ter to choose var­i­ous cere­als, egg or cot­tage cheese dish­es, as well as healthy sand­wich­es made from whole grain or rye bread, veg­eta­bles, herbs and cheese, or a slice of boiled meat.

But in the evening before going to bed, fat­ty and salty foods, spicy foods, cof­fee and muffins should be avoid­ed. Din­ner should be light but sat­is­fy­ing. After it, you should not want to eat. After all, then the feel­ing of hunger will not let you sleep. But you can’t overeat either, because the body will work instead of rest­ing, and sleep will be dif­fi­cult.

What foods help you sleep? Here are the most use­ful ones:

    bananas;
    nuts;
    milk;
    honey;
    eggs;
    oatmeal;
    fish;
    chicken;
    low-fat cheese;
    cherry.

Make up a food menu for the evening should be guid­ed by these use­ful prod­ucts. It is not nec­es­sary to include all prod­ucts in din­ner, but at least 1–2 prod­ucts should be.

What can be cooked? For exam­ple, oat­meal in milk with hon­ey; or fish with veg­eta­bles and cher­ry juice; or boiled egg and banana; or boiled chick­en breast and sal­ad. You can just drink a glass of warm milk with hon­ey or eat a hand­ful of nuts.

It is impor­tant to remem­ber that it is not rec­om­mend­ed to eat 3–4 hours before bed­time. This is nec­es­sary so that the body has time to digest food. If you feel hun­gry, you can drink half a glass of a smooth­ie of nuts, banana and milk, or eat a hand­ful of cher­ries. You can’t eat a lot, you just need to have a light snack.

Prop­er nutri­tion helps you tune in to sleep and sleep sound­ly through the night. Espe­cial­ly if you drink a cup of sooth­ing tea in the evening. What herbs should be brewed? A sweet dream is pos­si­ble with tea from lin­den, chamomile, mint, hawthorn. And if you add a spoon­ful of hon­ey to the drink, it will be just fine.

Prepar­ing tea is very easy: pour a tea­spoon of herbs with a glass of boil­ing water and leave for about 10–15 min­utes. If berries are added to tea, it is bet­ter to knead them. If you don’t like herbal tea too much, you can add reg­u­lar tea leaves. The result will also be excel­lent, but the taste will be more famil­iar.

Good habits: walking and planning

Good habits: walking and planning

In addi­tion to prop­er nutri­tion and relax­ation, it is worth remem­ber­ing good habits. What habits will help you fall asleep quick­ly and sound­ly?

Here are the most use­ful ones:

    walk in the fresh air;
    writing down your thoughts in a diary;
    planning for the next day.

As for walk­ing, even half an hour in the fresh air will ben­e­fit the body. A pleas­ant process will help get rid of neg­a­tive thoughts and day­time fatigue, relax. After a walk, a sweet dream is guar­an­teed. But you need to walk slow­ly, walk­ing at a fast pace, on the con­trary, will cheer you up. If the weath­er is bad, even fif­teen min­utes will be enough.

As for the idea of ​​writ­ing down your thoughts in a diary, such an action helps not only to stream­line your thoughts, throw out the neg­a­tive on paper, but also to find some­thing impor­tant and inter­est­ing. Very often, with such records, use­ful and inter­est­ing thoughts can come to mind. This is espe­cial­ly true for peo­ple who are cre­ative.

Evening is a great time to make plans for the next day. You can sit in silence, care­ful­ly con­sid­er your actions, cal­cu­late the steps. Plan­ning helps to put every­thing on the shelves, think about impor­tant issues, tune in to per­form var­i­ous tasks. More­over, plan­ning helps not only to calm down and fall asleep, but also to improve the exist­ing state of affairs.

You can come up with oth­er use­ful habits that will help achieve sweet sleep. For exam­ple, reg­u­lar yoga prac­tice 2–3 hours before bed­time. Yoga exer­cis­es are sta­t­ic, they do not invig­o­rate (if you choose them cor­rect­ly), but, on the con­trary, soothe.

A good habit will be a con­ver­sa­tion with loved ones. You can share your thoughts and feel­ings, tell each oth­er how your day went. You can read a fairy tale to your child before going to bed and keep secrets with him. All this will set you in a pos­i­tive mood, help you relax, relieve the bur­den of wor­ries.

fantasy, people, mysticism
fantasy, people, mysticism
fantasy, people, mysticism
fantasy, people, mysticism
ai generated, nature, woman

Sweet sleep requires some effort. But it’s worth it. After all, with­out nor­mal sleep, a nor­mal life dur­ing the day is impos­si­ble. There­fore, you will have to think about nutri­tion, and about relax­ation, and about get­ting rid of stress, and about the con­ve­nience of a bed. If all this is tak­en into account, sleep will be healthy and strong.

By Yraa

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