There are many factors than can interfere with a good night’s sleep — from work stress and family responsibilities to illnesses. It’s no wonder that quality sleep is sometimes elusive.
Although you might not be able to control the factors that interfere with your sleep, you can adopt habits that encourage better sleep. Start with these simple tips.
1. Free electronic room
Habits, like sleeping with the television on or using the computer or cell phone before bedtime, affects the quality of sleep. This is because of the production of melatonin, a neuro-hormone whose main function is to regulate sleep occurs on a larger scale in the dark.
2. Breathing
Breathe and pay attention to your breathing. The attitude, in addition to reducing the production of cortisol, can bring immediate benefits in the immune and metabolic function.
3. Consume some foods that are good for sleep
– Banana and egg
Besides its nutritional power, banana plays an important role in the production of serotonin, a hormone that will leave you relaxed. The egg is rich in vitamin B12 and in choline, substances associated with the improvement of depression.
– Seed of sesame and oats
Because of being rich in vitamin B6, sesame is crucial for converting tryptophan into serotonin. Oats are also rich in tryptophan, which also helps maintain a continuous sleep.
– Brown rice and linseed
Rice has the good carbohydrate that helps regulate the levels of melatonin, the sleep hormone. Flaxseed helps regulate neurotransmitters, improving sleep, mood, fighting anxiety, irritability, and depression.
– Cabbage and passion fruit
Cabbage not only helps in sleep but also muscle relaxation. The nutritionist advises to make ice cubes with concentrated cabbage juice and put in passion fruit juice before bed.
