Health Tips » sleep

What to eat before sleep

Viliyana Filipova — Sat, 15 May 2010 11:46:57 +0000

Probably every known following situation: trying to sleep but can not. Of course, we can resort to a sedative, but whether it should be our first choice. It is better to simply learn to control quantity of food at dinner, and dessert for someone leave the products that help sleep. These products relax tense muscles, soothe the nervous system, stimulate the production of hormones, causing sleep (serotonin and melatonin) and loaded stomach. It is helpful before sleep to eat a banana. Bananas contain serotonin, melatonin and magnesium – a mineral that helps the muscles. Known and tested means of chamomile tea is. It is not in vain ranks among the soothing drinks, because light has a soporific effect and is ideal for relaxation. Many people drink before sleep warm milk. In general, the milk contains tryptophan – an amino acid that has a soothing effect, and contains much calcium, which helps the brain to absorb the tryptophan. Furthermore, milk and affect the psyche. It returns to the human senses, from early childhood, when milk bottle embody peace and comfort. In warm milk may be added to herbal tea with a little honey. Sugar in large quantity stimulate neural activity, and therefore is not recommended, but compels the lower dose of glucose to the brain blocks orexyn – recently discovered neurohormones responsible for excitation of the cells. Sleep prior meal is not very good idea. However, the stomach will not be overwhelmed by a small amount of roasted potatoes that absorb acids, preventing the production of tryptophan. To enhance the effect of sedatives, the potatoes may have wrinkled tablespoon warm milk.
Small bowl of corn flakes (good source of melatonin) also quenches hunger and does not interfere with sleep. In kernels can add a little honey. If you suffer from depression, add in the oats and two tsp linseed. It is rich in omega-3 fatty acids. Handful of almonds (they contain tryptophan and magnesium) will also facilitate sleep. Furthermore, almonds are good for the heart. Along with the tea of chamomile can take a small slice of bread, which stimulates production of insulin, which helps tryptophan to reach the brain, which turns into serotonin. Another well-known source of tryptophan is turkey meat. Remember that triptofone works best on an empty stomach and the effect is compounded by the carbohydrates, so it is useful to dinner consists of turkey meat and wholemeal bread.

Some tips for strong sleep

Viliyana Filipova — Mon, 18 Jan 2010 22:03:58 +0000

The statistics show that, unfortunately, every third person is suffering from sleep disorders. Most often it is “unreasonable” and wake up at night unable to sleep after that. Causes of insomnia can be different: illness, stress, abnormal regime and others. Therapists stress that are followed by some well-known recommendations, everyone can enjoy a much-needed health night rest.
• Probably more than we have heard, but how can I still respect the Board is not abundant dinner. It should also not be considered beer or any kind of alcoholic beverages. Yes, they may help you fall asleep quickly, but then the body, forced to process the alcohol, you will be forced to wake up.
• It is advisable also to sleep before taking warm (not hot!) Shower or better yet a warm bath (with a few drops of lavender oil).
• a short walk and light exercise or a few breathing exercises also facilitate the granting of the body.
• Your bed should be placed in a quiet place. All sounds above 40 decibels (ie, knock on doors, alarms, barking dog) will not let you sleep fully.
• Mandatory bedtime ventilate room. The optimum temperature it should be 16-18 degrees.
• Good bedtime have a cup of tea with lemon, hot chocolate or milk with honey. At night, the sugar level in blood drops and any assistance by an additional amount of glucose would be beneficial.
• Do not fall asleep with the TV or radio – they are also active irritant.
• Train for your dream. Monitor and evaluate when is best time to sleep so that morning to have fresh and rested.
• Try to lie down and sleep at the same time. This regime should be followed during the weekend.

Insufficient sleep may cause stroke

Viliyana Filipova — Sat, 23 May 2009 07:41:20 +0000

Insufficient sleep contributes to the deposition of calcium in heart arteries and can cause cardiovascular diseases and stroke. Scientists from the University of Chicago demonstrated that a shortage of one hours sleep a day increased the accumulation of calcium in coronary vessels with 16%. Been investigated 495 men and women aged from 35 to 47 ages. In 27% of those who spelled at least 5 hours or blockage of open heart vessels. Only in 11 percent of people who spelled to 7 hours a day, was registered this health problem. It encountered 6 percent from sleeping more than 7 hours.