A good night’s sleep gives you abundant energy, helping to start the day more joyfully. It can be said that sleep is an effective “energy drink” for the body.
Getting enough sleep is one of the important factors that give you a beautiful skin. Insomnia not only adversely affects your health, but also makes your skin “wither” over time. However, what to do when the body “cannot sleep”? Besides stress, eating habits are also a factor that steals your sleep. So how to defeat this “thief”?
* Don’t have dinner too late.
Going to bed right after dinner is the first habit you need to change. This habit not only makes it difficult for you to sleep but also adversely affects the digestive system. Eat dinner 2-3 hours before bedtime so that the body has enough time to digest food. Do not eat too early to avoid hunger and make you lose sleep. In addition, you should control the amount of food consumed during dinner. Eating too much in the evening makes the digestive system work harder.
* Eat protein-rich foods at dinner.
Protein helps stabilize blood sugar levels, thereby giving you a better night’s sleep. Therefore, protein-rich dishes should be included in your dinner menu. A proper dinner usually includes protein and good fats (usually found in avocados).
This menu works to balance blood sugar and regulate hormones, providing a comfortable sleep. In addition, you can eat more vegetables like broccoli and kale to fuel the liver’s work.
Depression, premature aging, dizzying weight gain… are just a few of the serious harms of not getting enough sleep.
* Choose foods that support sleep.
Instead of using sedatives, you can choose a safer way like supplementing with some sleep aids. Here are some foods that help you sleep better:
Foods rich in fiber: Foods rich in fiber have the ability to stabilize blood sugar, increase melatonin to help you sleep more deeply.
– Oily fish: Salmon, tuna and mackerel are all fish rich in omega 3 fatty acids and vitamin D. Many studies show that the combination of omega 3 and vitamin D in fish can ability to improve sleep quality.
Bananas: Bananas are rich in vitamin B6. This is an essential nutrient for the production of melanin. This substance has an effective sleep aid effect.
* Avoid foods that “destroy” the digestive system.
Contrary to the above nutritional menu, you should avoid certain foods and drinks that make you lose sleep. Avoid eating fried, greasy foods in the evening. These foods can make you feel full, leading to irritability and sleeplessness. In addition, drinks containing alcohol and caffeine are also “enemies” of sleep.
* Drinking herbal tea helps you sleep better.
Not all teas will make you sleepless, but there are some herbal teas that can help you get a good night’s sleep.
Chamomile tea: Besides its ability to soothe the digestive system, chrysanthemum tea also helps users sleep better thanks to its mental relaxation effect.
Ginger Tea: Sipping a cup of ginger tea before bed helps you warm up and relieve stress. Peace of mind is the key to a good night’s sleep.
– Lotus heart tea: Traditional medicine often uses lotus heart to treat insomnia. Although this tea is bitter, the effect of the tea is extremely effective.
* Support methods to repel symptoms of insomnia.
Besides changing your eating habits, you may want to consider using a number of complementary methods to treat insomnia. Especially on days when mental stress makes symptoms more severe. The minerals Magnesium and Zinc are substances that help calm the mind and nervous system. These two substances work to reduce symptoms of anxiety and improve sleep quality. In addition, CBD oil is also a quite effective method to help you sleep better.
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