A good night's rest is vital for us and our bodies. People who regularly lack sleep or suffer from some kind of sleep disturbance end up at a higher risk of developing cardiovascular disease, endocrine system diseases, and even cancer. And in order for sleep to be even healthier, sleep experts recommend a few simple procedures in the evening.
Take care of your teeth and gums.
Of course, you don't forget to brush your teeth before going to bed, and you probably use dental floss to remove plaque and food debris from hard-to-reach places. But dentists recommend adding a mouthwash to the usual evening procedure. The fact is that when we sleep, the body produces less fluid, including saliva, which helps to clean the teeth and tongue from harmful plaque. To protect your mouth as much as possible from dangerous bacteria at night, it is worth rinsing it thoroughly in the evening with an antiseptic.
Do yoga.
Doctors advise not to play sports in the evening-so as not to overexcite the nervous system. But these tips have nothing to do with yoga: it is quite smooth and helps to relax. This is especially relevant advice for everyone who is forced to spend a lot of time in a sitting position; in the evening, our muscles and joints especially need to relax. Pick up a few simple asanas that will help relax and straighten your back, hips, and legs, as well as your shoulders and neck. You will be surprised at how much better you will feel!
Don't Skip a Small Snack.
Is eating at night bad? Only if it's a big dinner overloaded with sugar and carbohydrates. But a small snack like cottage cheese with vegetables or a vegetable salad with nuts that has protein, fiber, and unsaturated fats will only help you.
Drink a glass of hot water with lemon.
First, a hot drink helps to relax (especially if you add a sprig of mint or a little chamomile to the drink). Secondly, hot water with lemon juice stimulates metabolism , and thirdly, it helps to adjust the pH level in the body and protects against heartburn and other similar troubles.
Give up alcohol.
Even one glass of wine drunk in the evening reduces the quality of our night's sleep by 40%. Alcohol disrupts the neurotransmitters in the brain that regulate sleep cycles. And for women going through menopause, an evening drink of alcohol can increase hot flashes and night sweats.
Keep a sleep schedule.
Try to adjust your daily routine so that you go to bed at the same time on weekdays and weekends. Firstly, it will support circadian rhythms, and secondly, it will form the habit of falling asleep, so you will not suffer from insomnia.
Remove any bright lights
An hour before bedtime, stop using your computer and smartphone: blue radiation has a bad effect on our body's ability to produce the "sleepy" hormone melatonin. It is also worth putting less bright light bulbs in the bedroom, as well as the bathroom where you do your evening hygiene procedures: this will help your body tune in to sleep, and also help reduce the level of the stress hormone cortisol, which interferes with a good night's rest.
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