According to the clinical psychologist from the United States, Leah Kaylor, to improve sleep quality, you need to go to the sun more often, change the evening exercises with more calm classes, and leave a smartphone use an hour before going to bed. It is also necessary to limit coffee, alcohol and heavy food consumption. Lyrics Curse Daily mail.
According to the expert, first of all, it is worth paying attention to the amount of caffeine in the diet. Dr. Keilor emphasized how much caffeine remains in the body. In order not to face difficulties while falling asleep, he recommends refusing coffee and caffeinated drinks at least ten hours before bedtime. He also remembered that caffeine could be included in black tea, energy and some sports additives.
Another important factor is nutrition. The psychologist proposes to avoid heavy food at least three hours before going to bed and at the same time not to use alcohol to fight insomnia.
“Alcohol really helps to fall asleep faster, but the quality of such a dream will be worse,” he said.
Keylor also warned against the use of gadgets before going to bed. The light from the screens stimulates the nervous system and prevents the body from adjustment. According to the psychologist, it is best to remove the smartphone at least one hour before bedtime.
Among the beneficial habits that can contribute to strong sleep, expert calm evening lessons – reading, meditation or easy stretching – allocated. In addition, especially if there are problems with falling asleep, it recommends to transfer intensive training in the morning.
One of the most influential ways of establishing a dream psychologist called Sunlight. According to him, it is important to stay on the street every day to normalize circadian rhythms. The morning light is particularly useful – it suppresses the production of melatonin in the morning, which contributes to its natural growth during the evening and helps to fall asleep more easily.
Previously, scientists openHow the brain works during conscious dreams.
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Source: Gazeta
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