Saturday , June 3 2023

If you want a better night's sleep,


There is not much to wake up from a pleasant night's sleep. The idea of ​​what happened to many of us seems like a dream.

Sleep deprivation can affect memory, productivity, and overall happiness, so rest is essential. Preparing a light meal in the evening and changing your diet is just a few simple changes that can revolutionize sleep patterns by eating early.

Five food and beverages are provided each day to relieve fatigue and make you feel refreshed.

1. Caffeine

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The obvious one – yet you still have it. A late night drink may seem like a pleasant idea at the time, but it can be a cause of instability at night because it is a stimulant. Caffeine blocks the sleep-inducing chemical adenosine for up to 6 hours to prevent daily recommended sleep. Dave Gibson, founder of sleeping site sleep experts, says it's ideal to limit daily caffeine intake. He advises: "Set a fixed caffeine ban, cut all caffeine after lunch, and have up to two glasses a day."

2. Red meat

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You may be late in the evening before you have finished your work, have a grocery shopping trip, and have the opportunity to sit in the evening and sit at dinner when you arrive at home. Red meat takes longer to digest than other foods, so choose light meal if you know you are eating late. Then you will feel comfortable when you are resting.

Dave Gibson suggests leaving four hours between heavy meals and bedtime. If you feel drowsy later, experts at the Sleep Committee recommend green vegetables such as yogurt and dairy products such as milk and calcium-rich cabbage to reduce stress and help you relax before going to bed.

3. Alcohol

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Pints ​​can be a wonderful thing when you spend a long day at work, but that's probably why you've found it so boring from the start. When the stimulant effect of alcohol weakens, alcohol acts as an agonist, but it does not mean to make a good night off. Gibson says: "Alcohol negatively affects the balance of REM sleep, which is the deep sleep state in which our short-term memory is processed, especially late at night, which means we are more likely to interfere with sleep during this period."

4. Spicy food

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Are you the one who bubbles spice, whether it is needed or not? Lisa Artis, sleep assistant at the Sleep Council, advises people with sleep disorders to avoid spicy foods because Capsaicin, a spicy ingredient in chili peppers, can make you uncomfortable. Dave Gibson warns that spicy foods can raise body temperature and cause discomfort.

5. Sugar

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Late-night sweet foods can be tempting, but foods with high sugar content can delay immediate energy boost and sleep. Lisa Artis recommends low-sugar cereal cereals to increase the availability of tryptophan in your blood sugar. "Tryptophan is an amino acid that causes the body to get sleep, serotonin, melatonin, and amino acids that slow down neurotransmitters and stop the brain from ringing," Banana is also great for bedtime because it contains tryptophan.

– The Press Association

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