For healthy and good sleepReducing alcoholic beverages, exercising regularly, and avoiding daytime naps can help you sleep well and comfortably. It is also necessary to avoid strenuous or stressful activities in the hours before sleep.
Reading before bed can be relaxing. However, many electronic reading devices or e-books emit blue light, which prompts the brain to think it's still daytime. Studies have shown that reading books this way for a few hours before sleep suppresses the sleep hormone melatonin and makes it harder to fall asleep. The same applies to tablets, MP3 players, and smartphones.
What we eat and drink also affects our sleep.Low-fat foods rich in carbohydrates and protein, consumed at least one hour before bedtime, positively affect sleep quality and duration. Turkey meat, some pumpkin seeds, and a glass of sour cherry juice can be ideal for you.
We all know that we should avoid caffeine in the evenings. The last coffee should be consumed by mid-afternoon at the latest; this way, the caffeine in the body will be eliminated by around 11 PM. Also, not everyone is affected by caffeine to the same extent. For some, caffeine has no effect. Therefore, you can test yourself and act accordingly.
