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7 tips to get better sleep and fight insomnia

1. Exercise exercises

For those who do not know how to fight insomnia, it is a good thing to start exercising regularly. Physical activity is a great stimulus for the body and makes our bodies produce and release more endorphin, dopamine and serotonin. These neurotransmitters are essential for increased mood and good mood, and provide relaxation, even helping to regulate sleep. Training in the morning is recommended to increase adrenaline production and allow the body to engage early. to boost your productivity throughout the day. Because of this same effect, doing nighttime physical activity around sleep can harm your vacation even more if you don't know what to eat after workout.

2. Relax before bed

Listening to relaxing music or reading a good book before bedtime helps to slow down your body and mind so you can fall asleep faster. Just be careful not to listen to anything too loud or make a kind of reading that wakes you up. curiosity or make you very anxious or euphoric, because the effect can come back, causing sleep to slip away from you. The idea is to hear something as quiet and low as instrumental songs, and to read books or light comics that serve only like a little fun while sleeping.

3. Lie down early

The body is used to the habits. If you plan to go to bed at a certain time every day after a while, your body will get used to it and you automatically know it's time to go to sleep. When that happens naturally and regularly, the body itself goes to work while you sleep, secreting melatonin – the "conductor" of the biological clock. This hormone is responsible for regulating every rhythm in the body, inducing sleep and improving its quality. Therefore, building a routine and taking it seriously is a great advice on how to fight insomnia. Set a sleep time limit and enjoy the rest and face the next day with more energy!

4. Make your room a quiet and cozy place.

The environment in which you sleep also greatly affects the quality of your sleep. In addition to getting used to going to bed early, turning this environment into a quiet and cozy place is essential for good sleep. Comfortable space, no noise from neighbors and the street and with an ideal temperature – neither too hot nor too cold – essential for the body to understand that it's time to turn it off. If you don't want to be in a very dark place, turn on the light that enters the room, another room or coat a lamp with a dark lamp, which should be to turn to the wall and the room illuminated indirectly ton. To further contribute to this, no television or PCs have ever let go of their mobile phones. These habits and exposure to artificial light stimulate the body and prevent the release of melatonin, which affects the induction of sleep.

5. Avoid stimulating drinks

To contribute to sleep, do not consume stimulating drinks at night, especially those containing caffeine. Cars, green tea and energy juices should be avoided as they activate the central nervous system, preventing drowsiness. Changing drinking habits is a major factor in the fight against insomnia. Those with difficulty sleeping should even avoid these drinks after 16 hours so that their effect does not affect the quality of sleep. Do you want to have something before bed? You bet on natural herbal tea such as chamomile or lamp. Avoid adding too much sugar and, if possible, take it while lying down to gradually soothe the body.

6. Reduce food care

Changing eating habits and doubling up on what you eat at meals are other key factors in the fight against insomnia. This is because, besides stimulating drinks, certain foods such as pepper, acai, chocolate, ginger and others also thermogenic (stimulants should be avoided in their formulas, especially at night. For those who often exercise vigorously and suffer from sleep problems, dietary supplements with these substances should not be consumed at night. Baths caused by too much spicy food, pizzas, peppers or those with a lot of tomato sauce also affect sleep quality, as they can cause gastric reflux and stomach acidity at night, disrupting the rest. your diet and work together to combat insomnia, helping you sleep better, including a banana, rich in serotonin, which helps you relax, sesame, oatmeal and brown rice, high in carbohydrates of good quality, important for serotonin production. and especially o melatonin. Salmon, flaxseed, almonds, kale and good old-fashioned passion fruit, with their soothing and soothing effect, are also great nourishing nights around sleep.

7. Coating of natural food supplements

Every day new natural foods are discovered that bring even more benefits to the human body because of their richness and variety of nutrients and phytonutrients. Magnesium is an example. Working as a natural muscle relaxant, it helps you relax and sleep peacefully. This is because it activates the parasympathetic nervous system, associated with relaxation.


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