Often, focusing on a healthy lifestyle, we talk about proper nutrition, physical activity, water balance, improve erectile function with Original Viagra, but we completely forget about such an important aspect as sleep. In a dream, we spend most of our lives, but it is he who we greatly underestimate.
In the modern world, there is a trend of workaholism: to be always busy, to work until late at night, starting a new day with difficulty with a cup of coffee, is now fashionable. High-quality, healthy sleep is the key to our longevity, youth, and beauty. After all, it is in a dream that the body’s regenerative processes and the production of most hormones occur. We offer practical tips for improving the quality of sleep.
Control the time when you go to bed
Try to go to bed no later than 22: 00-23: 00. In the period from 10 pm to 2 am, there is an active production of melatonin in our body, the so-called melatonin window, in which the complete restoration and rejuvenation of our body occur. That is why, in addition to the number of hours of sleep, its quality is important. Constant late going to bed and working at night shift are recognized as factors causing depression and erectile dysfunction, which can be easily treated if you take Original Viagra.
Make it a habit to turn off any electronic device at least 1.5 hours before bedtime. The artificial blue light of electronic devices interferes with the production of melatonin and causes the body to produce more daily hormones (such as cortisol), which disrupts the natural preparation for rest.
White noise perfectly eliminates other distracting sounds. And if the night ahead is not in complete silence, and you sleep lightly, then this is a good decision.
For good sleep, complete darkness is required. Any exposure to light on the retina, even through a closed eyelid, contributes to the destruction of melatonin. Therefore, blackout curtains or a sleep mask are simply necessary.
No coffee before bedtime. Fresh air is better
Set a “curfew” for caffeine, which will start at 14:00. Caffeine stimulates the production of cortisol, it can be used in the first half of the day, and in the evening, it is better to refuse it.
Ventilate the bedroom before going to bed. Air circulation contributes to its natural ionization. The optimum temperature for sleeping is approximately 20ºC. Also, an excellent solution during the heating season will be the purchase of an air humidifier and a salt lamp that emits soft red light, which is very useful in the evening hours. How to sleep with health benefits?
Use magnesium for topical application. Magnesium helps fight stress, reduces muscle tension, relaxes and soothes. There are magnesium oils in the form of sprays for application to the skin before bedtime, which helps naturally fight insomnia without the use of sleeping pills.
Do not underestimate the massage – it helps relieve anxiety. It should be a rule to visit the massage room at least 1 time per month. This will significantly reduce problems with falling asleep and quality of sleep.
Try to sleep at least 7-8 hours a day. Statistics indicate that most people need just so many hours to fully recover. Do not forget that sleep, along with proper nutrition and physical activity, is a necessary component of success.