Sleep Well in Autumn
5 tricks to make Sweet dreams and that the change of season will not alter
One lap to bed … and again … and another. When sleep refuses to come, just by getting up unrefreshed. Do not resign yourself and follow our advice to rest better.
1. Dinner, excessive or ethereal:
Do not go to sleep with a full stomach, as this will cause body temperature to rise and the level of sugar in your blood rises, which prevents you from sleeping easily. Ideally, the last meal you do at least 4 hours before bedtime. On the contrary if you go to bed hungry, spend less time in the period of sleep that occur in the low frequency waves, which is the one you can recover.
2. Do not forget to proteins:
A couple of hours before going to bed takes a small amount of fish, chicken, turkey, nuts or low-fat dairy. Contain tryptophan, an amino acid that helps your body produce melatonin and serotonin, substances that induce sleep.
3. Coffee only until 3:
Caffeine stays in your body a period of 6 to 7 hours. Take the last coffee no later than 3 pm.
4.Calcio and magnesium, so you will always!:
Calcium has a sedative and magnesium may act as a smooth muscle relaxant. Eat food containing or nutritional supplements but make sure not to exceed 1200 mg. daily calcium and magnesium to 400.
5. Alcohol or for wounds:
While alcohol leaves you sleepy you should know that disrupts REM sleep and makes the formation of low-frequency waves that asoscian with rest. If you take a drink containing alcohol make sure you stay more than three hours to go to bed.