Natural ways and proper nutrition for a peaceful sleep

Melatonin is a hormone produced by the brain to regulate sleep cycles and to give the man rest every night. The body produces 5 to 25 micrograms of melatonin every night. This amount decreases with age, which is associated with sleep problems. At this point, man has two alternatives: to take supplements or to promote melatonin production in more natural ways.

Turn off the Lights
Studies referred to by have shown that light from cell phones, computers and TV blocks melatonin and inhibits its full production during sleep. At its full function, melatonin helps detoxify and revitalize the body at night. Do not hold the phone under the pillow, next to it or near the bed. In the evening you should turn off your phone and computer to enable the brain to produce optimal levels of melatonin.

Sun Various studies have confirmed that exposure to sunlight significantly increases melatonin production at dinner. This actually makes a lot of sense, since melatonin is a hormone that links the cycles of light and dark. Just 10 minutes a day is enough to not only increase melatonin production but also reduce the risk of cancer by 50%.

Foods Rich in Melatonin
Pineapple, bananas and oranges help the body increase melatonin levels significantly by up to 47%. The dressing is a fruit that contains significant amounts of melatonin and helps in getting to sleep. Drinking cherry juice daily for one week improves sleep and makes you sleep at least 34 minutes longer than usual. Fish, rice, ginger, tomatoes, green vegetables, turkey, chicken and legumes are also rich in melatonin, magnesium and vitamin B-6.

Spend 15 minutes in the evening improving breathing and clearing the brain of bad thoughts.

Processed Foods
Sugar, carbohydrate, fat foods have a strong influence on the body’s sleep process. They make it harder for any brain effort to produce melatonin, especially if consumed too close to bedtime.

Bathroom Before Bed
A warm bath before bedtime calms the body and brain by stimulating melatonin production. data shows that warm showers or baths lower cortisol levels and increase melatonin levels.

Better Early Than Late
The bedroom should be all dark and distracting, especially the blue ones mentioned at the beginning of the article. You should sleep early to make sure you have a 7-9 hour dose. Use light-blocking curtains to improve melatonin levels and sleep quality.

Tags: health
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