Insomnia affects up to 45% of people around the world. There are many causes of insomnia, but the consequences are the same for everyone. These are reduced immunity and performance, stress, and memory impairment. Prolonged lack of sleep can lead to depression and other mental disorders. So having insomnia it’s impossible for you not only to work but also to play easy Playamo slots online for real money. Here’s how to improve sleep quality without using medication and improve your life.
Insomnia can be a symptom of heart disease, thyroid disorders, hormonal disorders. Before engaging in self-treatment, it’s recommended to seek medical advice.
Table of Contents
Nutrition
The quality of your sleep depends on what you eat during the day and at night. Melatonin is necessary for easy and quick falling asleep. That’s a hormone that regulates biorhythms. Thanks to it, the body relaxes and falls asleep.
The human body produces melatonin from tryptophan. We can get this amino acid only from food. Tryptophan is found in large quantities in:
- Cheese.
- Chicken and quail eggs.
- Meat from turkey and chicken.
- Seafood.
- Fatty fish.
- Peas, beans, lentils.
- Peanuts, cashews, pistachios, hazelnuts, walnuts.
Vegetables are not abundant in tryptophan. However, 100 grams of tomatoes cover 30% of the daily requirement for this amino acid. There are other products that will help to normalize sleep.
What to Eat at Night
Protein foods contain a lot of tryptophan, but you should not eat meat at night. For the evening, it is better to leave light foods that contain the essential amino acid:
- Banana.
- Milk.
- Cherries.
- Cheese.
- Cereals.
Foods That Are Bad for Sleep
Fatty Foods
These foods stimulate the gastrointestinal tract, liver, and other organs. This prevents you from falling asleep and makes your sleep shallow and restless. Also increases the acidity of the stomach, and heartburn can start while you are resting.
Alcohol
Ethanol reduces the duration of the rapid sleep phase, during which the body recovers. At the same time, the total duration of rest increases. You can sleep for 12 hours, but you will wake up tired.
Caffeine
It’s found not only in natural coffee but also in chocolate, cocoa, black tea, and green tea.
Natural ground coffee contains two alkaloids: caffeine and theobromine. The first invigorates: it narrows the blood vessels and makes the heart beat faster. The second acts 25-30 minutes after the caffeine and relaxes the body. Vessels dilate, and you want to sleep. Instant coffee contains a lot of theobromine and some caffeine.
Exercises to Help You Get in the Mood for Sleep
These exercises take no more than 15 minutes before going to bed, relaxing the body and setting the mood for rest.
Child’s Pose
Stand on all fours, knees together. Slowly lower your buttocks onto your heels, with your palms “stretching” across the floor. There should be a feeling of pulling the spine.
Relax and breathe evenly. Stay in this position for about 5 minutes, maybe longer. Sit with your feet so that your heels are under your buttocks. Extend your arms and lean forward, touch the floor with your palms.
Curl
Lie on your back with your arms out to your sides, palms down. Bend your right leg at 90 degrees and pull to the left, as if you were twisting. Knee on the floor and stay in that position for a minute. Repeat with the other leg.
Stretching
Place your hands flat on the floor, palms down. Slowly lower your body to the floor, vertebrae by vertebrae. You can put your feet behind your head. You will feel your spine stretch.
When you fully sink to the floor bend your knees and put your arms around them, pressing them to the body. Stay in this position for at least 1 minute.
