On the occasion of World Sleep Day, here are 7 tips to sleep and rest well
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A healthy one nap restaurateur is what it takes - always - to be in a good mood and live in health. Word of the experts of the World Association of Sleep Medicine, who today promote theeighth edition of the World Sleep Day.
With the slogan "when sleep is safe, health and happiness abound“, Also this year the day aims to reduce the global burden of sleep problems on society, through interventions for the prevention and management of sleep disorders.
Yes, because the malaise that comes when you do not sleep well or sleep little, or not at all, falls first of all on your health: from the loss of attention to a blackout of memory to learning difficulties. In the long run, then, one poor sleep quality it can be associated with a greater risk of developing obesity, diabetes and high blood pressure and more: all this also affects interpersonal and work relationships.
For those who wake up several times during the night or do not rest enough, it is first of all useful to regularize the sleep-wake rhythm, going to sleep every night and getting up at the same time every morning. But what are, in general, the good rules to follow to sleep well and get the right sleep?
1. Go to bed in the evening and always get up in the morning at the same time
2. Avoid drinking alcohol excessively and drinks with caffeine (but also tea and many carbonated drinks) at least in the 4 hours before going to bed. The same goes for the chocolate, which contains stimulating substances such as tyramine and phenylethylamine capable of increasing the release of norepinephrine
3. to dinner don't eat overly processed foods which slow down digestion. On the other hand, there are certain foods that prevent insomnia, such as rice or foods containing tryptophan
READ also: Insomnia: 5 foods that favor it and 5 that prevent it
4. Fate physical activity regularly, especially in the afternoon, but not before bedtime
5. Keep one comfortable temperature in the room, keeping the room ventilated, avoid noise and lights as much as possible and use a comfortable bed
6. banned from the room electric alarm clocks, mobile phones or PCs
7. If you are in the habit of resting in the afternoon, thirty minutes of rest is enough to remedy the negative effects of sleeplessness on the immune and neuroendocrine systems.
Germana Carillo
READ also:
10 simple rules to rest a lot even with little sleep
10 things to do before going to sleep to rest better
Insomnia: 10 Recipes And Remedies That Help You Sleep
