One good and one bad: It is becoming more and more difficult for us to sleep, but more and more we know how to do it precisely so that it does not cost us so much. The world of wellness points to good rest as one of the pillars of health (along with diet and physical exercise).
We may have tried many tricks to make sleep restful. First of all, it is necessary to know – this is what the experts confirm – that sleep between 7 and 8 hours it’s about to start rule number 1 of rest.
About, one in 4 million people born with a gene that allows them to thrive on half that amount of sleep. But for the vast majority, sleeping routinely less than six or seven hours a night destroys your immune system and significantly increases your risk of developing numerous forms of cancer.
And study in 60,000 British middle-aged and elderly found that those who regularly need daytime naps had a 12 percent more likely to develop blood pressure higher than their peers.
There are several recommendations. One of them is to take a shower before going to bed. It is proven that the body relaxes and that one gets out, as they say“the day above”. Another tip, also known, is not to take screens to bed.
The culprit has a name and it is a hormone: melatonin. It is responsible for promoting the state of sleep. When checking the cell phone at nightfall, the brain sends currents of powerful light; a contradictory message that decreases the secretion of the hormone and, therefore, reduces fatigue.
Psychologist Michael Breus has shared some easy tips that work, even for those with insomnia. Therefore, meditating or leaving the lights to a minimum are valid tricks but not enough.. Here, 4 ideas to put into practice
It is not about starting to clean before going to sleep to get tired. Breus argues that it is essential to maintain the clean and tidy room so it is not chaotic and stressful.
As he says, we have to make our room an oasis of tranquility. When there are clothes and objects in between, it is not possible.
Aromatherapy it can be a very good option and maybe people do not carry it forward as much. That is why it is recommended to use essential oils of vanilla, jasmine or lavenderwhich are the ones with the most relaxing properties.
There are several ways. Whether adding the oils to a bath using a diffuser, they are ideal for an hour before resting.
Banana tea is indeed a rarity and is perfect for sleeping. Banana is rich in magnesium and potassium and helps relax muscles.
How is it done? You just have to cut a plantain or banana into three parts (without peeling) and remove the ends, put it in water and boil it for 5 minutes. Drink before going to bed.
In general, it is not usually recommended to eat before bed. At the very least, don’t overdo it. However, who they eat dinner early and/or play sportsThey may go to bed hungry. That can cause insomnia.
The idea is to eat something that does not exceed 200 calories and have protein and complex carbohydrates. Whole grains with milk is one of the examples he gives. To add a tip: wait at least two hours before going to bed. That will help digest well.