According to the American clinical psychologist Lia Kaylor, it is necessary to be more often in the sun, to replace the evening training in the evening and stop using the smartphone one hour before going to bed. It is also necessary to limit the use of coffee, alcohol and heavy food. The word of the specialist quotes the Daily Mail.
According to the specialist, we must first pay attention to the number of caffeine in your diet. Dr. Keylore stressed that many are underestimating how long caffeine remains in the body. To avoid difficulties to sleep, he advises to give up coffee and other caffeine drinks at least ten hours before. He also reminded that caffeine can be found in black tea, energy drinks and some sports additives.
Another important factor is food. The psychologist advises to avoid heavy food at least three hours before sleeping, as well as not to use alcohol as a means of combating insomnia.
"Alcohol really helps you sleep faster, but such sleep quality will be worse," he explained.
Keylor also warned to avoid using gadgets before bedtime. The light from the screens stimulates the nervous system and prevents the body adapted to rest. According to the psychologist, it is best to put a smartphone aside at least one hour before bed.
Among the healthy habits contributing to a serious sleep, the specialist singled out a calm evening activity: reading, meditation or light stretches. He also advises to move intensive training in the morning, especially if there are problems with sleep.
The psychologist called the sunlight one of the most effective ways to improve sleep. According to him, it is important to be outside every day to regulate the scary rhythms. The morning light is especially useful. It puts pressure on Melatonin's production in the first half of the day, which contributes to its natural growth in the evening and helps to sleep easier.
Translation of: Euromedia24.com
