How fast to fall asleep - exercises, techniques and advice of doctors

"Light" products
(wholegrain muesli, crackers with low-fat cheese).
The consumption of foods heavy for the stomach at night will have a negative impact not only on the process of falling asleep, but also on the general condition of the body. A light snack of whole-grain food, in contrast, will help you fall asleep as soon as possible without harm to your health. After all, the digestion of complex carbohydrates will take a lot of time, which means that a long feeling of satiety will be provided, and the sleep cycle is not disturbed. You can not snack on the night of ice cream, crackers or chips, as well as sweet snacks. The sugar content of these products is off the scale. So, having consumed a portion of simple carbohydrates before bedtime, the sugar level in the body will rise to a significant degree, and then “slide down” again, which will cause insomnia.
"Sleepy hormones"
(cherry, sweet cherry).
Often the rate of sleep is affected by a factor such as restless sleep,and the reason for this phenomenon lies in the presence of emotional experiences or lowering blood sugar to a critical point. Snacking berries with cherry or cherry will help to fill the body with the amount of glucose it needs. Snacking such "sleepy hormones" is a couple of hours before bedtime, almond oil will help to enhance the effect of drowsiness. These products contain glucose, which can “hold out” in the body for the whole night.
Sources of melatonin
(banana, pineapple, orange, tomato).
Melatonin is a special hormone that can cause drowsiness with the onset of dark time of day. There are even special medicines with the content of this tool, but it is better to take pills, prefer to use natural products with a high content of melatonin.
Warm drinks
(milk, tea with chamomile).
A cup of warm and pleasant drinking before bedtime is a sure way to relax both physically and unload emotionally. Chamomile tea or warm milk is the perfect way to fall asleep quickly. But drinks with caffeine content should never be consumed at night.You should also not “abuse” a large amount of liquid before bedtime, as it threatens with frequent awakenings in order to relieve a certain need.
Special supplements. Natural decoction of valerian root - a powerful natural medicinal drink, effectively cope with insomnia. Before using medicinal plants and supplements should consult with a specialist.

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