Inadequate or poor quality of sleep can affect health, mood and performance. Sleep quality also depends on what you did during the day, how much physical activity...
Inadequate or poor quality of sleep can affect health, mood and performance. Sleep quality also depends on what you did during the day, how much physical activity you spent, or what you ate and drank. What other activities can disturb the night’s rest?
“When people suffer from insomnia or other sleep problems, it is often that, instead of preparing for rest, they do, but inadvertently, activities that do not help good sleep,” says Dr. Michael Grandner from Pennsylvania University for Health.com.
Read about what activities you should avoid before going to the dream area, especially if you have insomnia.
Use a reader or smartphone
According to experts, the use of electronic devices such as readers or smartphones or watching TV before going to bed can disturb sleep.
Dr Robert Rosenberg, author of Sleep Soundly Every Night, recommends avoiding any light-emitting technology at least one hour before bedtime.”Blue light from computers, smartphones, tablets and televisions prevents melatonin production, which helps the body feel drowsy,” Rosenberg explained.
If you do not intend to give up a reader or tablet before bedtime, at least follow the advice of Mayo Clinic experts. They advise you to keep the device at least 35 centimeters from your face and minimize screen brightness.
You may think that SMS on late night is better than calling, but be sure to send an SMS to someone or even join a group text conversation just before you go to bed. If you are a person sleeping with a phone on the bed, the answers to your text message may distract you from falling asleep or waking up when you finally work.
The 2011 National Sleep Foundation survey showed that about 10 percent of children between the ages of 13 and 18 were evicted from sleeping each night or almost every night by calling, reporting, or emailing.
However, the solution is simple: put the phone in another room or turn off the sound and vibration at night.
Drink tea or eat chocolate
Most people avoid coffee before you lie down, but you should also look at other caffeine sources, such as tea or chocolate. Caffeine does not exist in herbal tea, such as mint or chamomile, but black, green and white tea contains this stimulant. Another caffeine source is chocolate, especially its bitter taste with high cocoa content.
“Morning coffee does not matter, but caffeine from afternoon coffee causes a short, unconscious awakening at night, the body does not rest enough and in the morning we force ourselves to have another coffee to wake up. decaffeinated coffee is trouble-free, “says Swensson , who added that even an evening cigarette prevents sleep, because nicotine has stimulating effects and arouses the brain.
“People do not realize that chocolate or coffee glasses can also keep them awake, especially if they are sensitive to caffeine,” says Dr. Grandner adds that chocolate also contains theobromine stimulus that increases heart rate and promotes insomnia.
Nutrition specialist in health care Maria Swensson does not recommend consuming many caffeine and energy drinks during the day (coffee, tea, drink) and skipping black and green tea after four o’clock in the afternoon.
Eat fat, salt or sweet food
Clogging with food makes it difficult to fall asleep just before bedtime. “The worst thing is to eat heavy, fatty foods before you go to bed.” The digestive system also works at full speed at night, so we have a heavy night’s sleep.
Salty foods are also unsuitable. Salt in the body retains water and causes thirst, then at night it forces us to drink and go to the toilet. Sweet foods interfere with their sleep patterns by waking up due to fluctuating levels of insulin in the blood, explained nutritionist Maria Swensson.
And she added that on the contrary it is ideal to eat light protein (turkey or chicken, fish, ham, legumes), vegetables (with a few drops of virgin oil to absorb vitamins) and only a small amount of complex carbohydrates (such as whole wheat bread, basmati rice) . , potatoes cooked).
So you don’t expect to get in bed.
Therefore, after consuming alcohol, we wake up tired and unable to concentrate. In addition, a study by the University of Missouri in 2014 showed that alcohol is a diuretic, so consumption will force you to go to the toilet at night which will disturb your sleep further.
What Took Insomnia? Read the patient’s experience at Vitalion.co Maybe you can fall asleep after alcohol, but according to Maria Swensson, alcohol has a negative effect on sleep.
“While alcohol can help speed up sleep, it interferes with sleep quality and can cause a higher risk of awakening because the body breaks down ethanol,” says the nutrition specialist .
Don’t you have time to exercise during the day and catch up before bed? If your exercise plan is too intense, you may have difficulty sleeping. According to experts, late or very intense late night exercise can make it difficult for some to fall asleep.
“As a rule, the room temperature should be higher than daytime at night. The quality of our sleep is advantageous for reducing the temperature at about 3 ° C to 17 to 18 ° C. If we sleep in a cooler room, we usually sleep better and in addition It is healthier for our body. Today, when most households are equipped with electric thermostats, regulation of the right temperature is not a problem, says Maria.
But according to Dr. Grander, bedtime exercises, which cause sleep problems, must be very difficult and most do not train. On the contrary, he recommends exercising regularly as a preventative and aids in treating insomnia and promoting good sleep.
Raise the temperature in the bedroom It is true that everyone has different temperature settings in the apartment, but most fall asleep at temperatures between 15 and 21 ° C.
Quarrel before going to bed
It is said that we should not go to bed angry and something will be there. Psychologist Annika Palme from Stockholm recommends that you do not solve the problems before bed, mainly because we are usually tired all day and give all kinds of feelings from work or other activities.
“If you are worried about something and want to talk to your partner or other close person, I suggest you say that you want to talk about something and that you want to solve it as soon as possible. Accept if it’s time, or for example the next Day after work or weekend, arrange a time when you sit together, both examine the necessary time and arrange, if possible, to have peace, “says psychologist Annika.
“When we are tired we see things a little more negative than normal, we become more angry and we see solutions more limited. Anxiety or dissatisfaction then disturbs sleep. Someone cannot fall asleep and think about everything again, another awakens to bad dreams, one another has a bad morning again, explained the psychologist Annika Palme .
She said on the other hand, some people have similar problems when a problem remains unresolved. Unfortunately, since most people are busy with work, family care, households, etc., the only time left for a conversation in the evening.
But if you have a fight before going to bed, you should try to calm down. According to the psychologist, something else helps everyone to calm down. Someone likes a hot tub, someone listens to music, some good movie, someone just relax and time with himself.
“Try to avoid thinking about the problem and analyzing what bothers you. Leave it for the second day,” tells the psychologist, who, for example, recommends autogenous training for quiet sleep. Meditation also helps a lot to calm and clear the mind nozzle.
What can improve sleep
Herbal teas are excellent helper in insomnia. Calms down and pleasing to sleep, provides a warm cup of lemon balm, chamomile, mint, passion fruit, valerian or St. John’s wort. We can add a teaspoon of honey that also has soothing effects.
“And our grandmother already drinks hot or lukewarm milk with honey. It is milk containing L-tryptophan amino acid, from which the body produces, among other things, serotonin and melatonin, which together contribute to sleep and quality recovery,” declared nutritionist Maria Swensson , who allowed that cheeses, yogurt also have higher L-tryptophan, nuts, almonds, turkey, fish, seafood and bananas. To some extent it contains chicken, legumes, apricots and tomatoes.
“Dried cherries also contribute to the formation of serotonin and melatonin, which is also an excellent source of anti-aging antioxidants,” concluded Maria Swensson .
There is a herb on every affliction, our great-grandmothers claimed. Right now in August, there are countless of them in the meadows. But before going through the meadow, looking for them, collecting and drying them, we used to simply go to the pharmacy. “Before you entrust yourself to the care of doctors, try the effects of pure nature.
Prefer a meadow over a pharmacy. We will advise you on what to collect
Committing to a specific diet can be intimidating. A lifestyle plagued by rules and the inevitable guilt that comes from slipping up and eating something outside of a diet’s guidelines is not the most appealing. And for those with food allergies or sensitivities, eating is already a policed activity in which food label reading is a necessary hassle.
Eating more local food reduces CO2 emissions by reducing food miles — the distance food travels from farm to consumer. The average piece of produce in the U.S. travels 1,500 miles, while local food may only travel 100 miles (or less), according to researcher Rich Pirog at the Leopold Center for Sustainable Agriculture at Iowa State University.
Farmers markets can help you eat healthy on a budget. Explore the resources below to find a local farmers market, learn about SNAP/EBT and Market Bucks at farmers markets, and make the most of your farmers market shopping experience.
Farmers markets can help you eat healthy on a budget.