What can help you calm down before bed?

By Yraa #acid, #activities, #activity, #add, #affects, #afternoon, #air, #allergies, #allow, #alone, #amino, #another, #any, #asleep, #associated, #awakening, #bad, #balanced, #banana, #bananas, #bath, #bed, #bedtime, #beef, #benefit, #berries, #berry, #Body, #boiled, #boiling, #borne, #bottom, #bread, #bright, #buckwheat, #calcium, #calm, #carbohydrates, #carefully, #cause, #cereals, #chickpeas, #chocolate, #choice, #choose, #cocoa, #cold, #come, #comes, #comfortably, #compiled, #complete, #complex, #computer, #condition, #consume, #contain, #contains, #contribute, #cook, #cool, #cope, #couple, #cup, #deal, #deep, #definitely, #desired, #diet, #different, #digestible, #disturbances, #done, #dose, #down, #dream, #dried, #drink, #easily, #eat, #effect, #effective, #effects, #eggs, #essential, #even, #evening, #every, #example, #excellent, #excessive, #fall, #fatigue, #fatty, #find, #fish, #fit, #flowers, #follows, #food, #foods, #forget, #found, #fragrant, #fresh, #fruit, #full, #g, #general, #give, #glass, #go, #going, #Good, #grain, #half, #Heat, #help, #Helps, #herbal, #herbs, #here, #high, #hour, #insomnia, #introduce, #juice, #leads, #least, #leave, #lemon, #Light, #lights, #line, #listen, #little, #liver, #low, #lunch, #made, #magnesium, #manage, #meals, #mean, #menu, #methods, #middle, #milk, #mind, #mint, #minute, #minutes, #ml, #must, #natural, #needs, #night, #normal, #nuances, #nutrition, #oatmeal, #oils, #otherwise, #oxygen, #peculiarities, #per, #physical, #physical activity, #pieces, #pillow, #plant, #pour, #preference, #prepare, #problems, #procedures, #produce, #product, #protein, #proteins, #pumpkin, #purchase, #quality, #quickly, #read, #really, #regular, #relaxation, #relaxing, #remedy, #rest, #resulting, #rich, #rid, #right, #room, #rye, #scrambled, #Sensitive, #serotonin, #several, #short, #side, #simple, #sit, #sleep, #Sleeping, #slice, #small, #snack, #some, #something, #sometimes, #sound, #soup, #spicy, #spoonful, #squeezed, #start, #stewed, #strain, #strong, #substances, #suffer, #suitable, #sure, #sweet, #sweets, #take, #taking, #tasks, #tea, #teaspoon, #teaspoons, #therefore, #third, #throughout, #times, #treatments, #true, #try, #trying, #tryptophan, #turkey, #turn, #two, #used, #useful, #varied, #vegetable, #very, #vitamins, #wake, #walk, #want, #warm, #watch, #Water, #way, #weak, #while, #whole, #will, #worth, #yogurt

Full sound sleep is nec­es­sary for nor­mal life. But some­times there are dis­tur­bances asso­ci­at­ed with sleep. For exam­ple, insom­nia or sen­si­tive weak sleep. How to deal with such a con­di­tion? What to do before bed to fall asleep quick­ly and not wake up sev­er­al times in the mid­dle of the night?

What should be done before bed?

First of all, you need to pre­pare the room. What needs to be done for this? Before going to bed, be sure to ven­ti­late the room. An influx of fresh air is nec­es­sary for qual­i­ty rest. Also, dim the lights. After all, bright light­ing does not con­tribute to relax­ation and rest.

It is also impor­tant to pre­pare the bed. It is best to pur­chase an ortho­pe­dic mat­tress or pil­low. This will allow you to com­fort­ably sit on the bed and real­ly relax while you sleep. Bed linen should be made from nat­ur­al fab­rics.

In addi­tion, you should pre­pare your­self. Before going to bed, go for a walk. Even a short twen­ty-minute walk will allow you to relax, get rid of exces­sive fatigue, reload your thoughts, sat­u­rate the body with oxy­gen. You can walk with your spouse, with a friend, alone or with a dog.

Anoth­er way to relax before going to bed is water treat­ments. You can take a bath with fra­grant salts, essen­tial oils, or even a reg­u­lar show­er (but it should not be a con­trast).

An hour before bed­time, you should for­get about work or com­put­er games. It is very impor­tant that dur­ing these hours the pas­time is calm and pas­sive. You can read a book, watch a light movie, lis­ten to calm music. But cor­re­spon­dence, watch­ing the news, talk­ing on Skype — all this strains, and does not unload the brain.

The bot­tom line is that before going to bed you need to relax, dis­con­nect from prob­lems, for­get about work tasks and trou­bles. And for this, any relax­ing activ­i­ties and pro­ce­dures are suit­able. This will help you fall asleep quick­ly.

Natural sleeping pills for sweet sleep

Natural sleeping pills for sweet sleep

If sleep comes quick­ly, but awak­en­ing is pos­si­ble dur­ing the night, then it is worth try­ing nat­ur­al sleep­ing pills. A sweet dream is pos­si­ble only with the right choice of such a rem­e­dy.

What can be used? A very effec­tive rem­e­dy is warm milk. This drink con­tains the amino acid tryp­to­phan, which helps pro­duce sero­tonin. And this hor­mone, in turn, affects the qual­i­ty of sleep.

Anoth­er rem­e­dy is hon­ey with water (sweet water is for sweet sleep). What is the ben­e­fit of this drink? It’s sim­ple: hon­ey water soothes. But you need to drink it at least half an hour before bed­time, oth­er­wise it will not have time to act and you will have to suf­fer in bed for thir­ty or more min­utes.

Here are some more nat­ur­al sleep­ing pills:

    pumpkin — a little pumpkin should be boiled for 10–15 minutes. Strain and add a spoonful of honey. You should drink a third of a glass every evening before going to bed;
    lemon balm or mint — pour boiling water over the grass and leave for an hour, then strain. Drink this drink half an hour before bedtime. Proportions: two teaspoons of herb per glass of water;
    viburnum — 5 g of viburnum should be poured with 150 ml of cold water. Leave for half an hour, then cook for another thirty minutes over low heat. Cool and strain. You can drink 50 ml a couple of times a day after meals;
    chamomile — pour a teaspoon of flowers with a glass of boiling water, leave for half an hour. Strain the resulting infusion and drink half a glass before going to bed. If desired, you can add a little honey;
    oregano — this plant also helps to cope with bad sleep. It is necessary to pour 200 ml of boiling water two teaspoons of herbs. Infuse for 20–30 minutes, strain. Every evening, drink half a glass of warm infusion;
    cherry juice — half a glass of such a drink will definitely give a hypnotic effect.

It must be borne in mind that any herb can cause aller­gies. There­fore, you should start tak­ing such drugs care­ful­ly, with a small dose. If there are no side effects, you can increase the dose. The same is true for hon­ey. This prod­uct is a strong aller­gen, so you need to use it care­ful­ly.

Foods to help manage insomnia

Foods to help manage insomnia

Nutri­tion is also impor­tant. After all, fat­ty, spicy food irri­tates, leads to heav­i­ness in the stom­ach and, of course, to insom­nia. In gen­er­al, nutri­tion through­out the day should be com­plete, the diet should be bal­anced. But there are some nuances.

For deep and sound sleep, it is nec­es­sary to intro­duce foods that are rich in car­bo­hy­drates into the diet. But this does not mean that you have to eat choco­late and cakes. It is bet­ter to choose cere­als, fruits, whole grain bread. In addi­tion, the menu should con­tain foods high in B vit­a­mins. You can find them in veg­eta­bles, liv­er, beef, cheese, rye bread, nuts, dried fruits, fat­ty fish. Nec­es­sary for excel­lent sleep and mag­ne­sium with cal­ci­um. These sub­stances are found in sesame, cocoa, buck­wheat, bananas, milk, cheese, fish, herbs, turkey meat.

In your diet for sleep prob­lems, you should add foods such as:

    oatmeal;
    cherry;
    eggs;
    bananas;
    almond;
    honey;
    chickpeas;
    cheese;
    milk.

It is impor­tant to make the right menu. So, in the morn­ing it is best to con­sume com­plex car­bo­hy­drates, at lunch — pro­tein foods, veg­eta­bles and fruits, and in the evening you should give pref­er­ence to eas­i­ly digestible pro­teins, as well as veg­eta­bles. Meals should be var­ied, but tak­ing into account the pecu­liar­i­ties.

A sam­ple menu for insom­nia can be com­piled as fol­lows:

    breakfast: oatmeal in milk with berries, a slice of cheese and freshly squeezed juice;
    snack: banana, berry and almond smoothie;
    lunch: vegetable soup, liver stewed with vegetables, cocoa;
    afternoon snack: yogurt;
    dinner: scrambled eggs with fish pieces and herbs, cherry juice;
    before bedtime: herbal tea or a glass of milk.

In the evening, you should give up sweets, it is bet­ter to eat some dried fruits or fresh sweet fruit. If you real­ly want some­thing sweet, you can make a fruit smooth­ie or drink a cup of mint tea with a spoon­ful of hon­ey. A sweet dream will not come if you eat cakes and sweets for the night.

ai generated, creature, alien
ai generated, creature, alien
raccoon, garbage, trash can
i love you, love, romance
i love you, love, romance

Nutri­tion is very impor­tant for a full and sound sleep. But do not for­get about oth­er ways: nat­ur­al sleep­ing pills, relax­ation. Phys­i­cal activ­i­ty dur­ing the day is also use­ful, but it should not be exces­sive. You can try dif­fer­ent ways and meth­ods that will help you get a good night’s rest dur­ing sleep. Some­thing is sure to fit.

By Yraa

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