Whether you morning, noon or evening reading this text: We hope you have slept well today - honestly. After waking up well rested, is a luxury we all deserve.
We are not machines that run all day at peak performance and then can just flip the switch; Luckily. but it's enough to consider a few simple points to help you improve your sleep and so most can get out day and night. And all this without you tear a leg for it.
So you need this, do not dig your way through a bunch of studies that we have taken for you and you put together a clear 3-point guide. With everything you need to know to help the day and night at a good sheep.
first What does your diet have to do with good sleep
Sleep better with magnesium?
Magnesium: What the athletes know as the Holy Grail among us against cramps, also has some other talents. Indeed, it is no less than 600 cell responses involved in your body. Among other things, there are indications that it might leave you mentally quasi also loosen up: According to a study, it reduced significantly perhaps concentration of the stress hormone cortisol in the blood.
The findings of another study suggest that you reduce the intake of magnesium mental stress could. Maybe you can find it faster to sleep and can then longer and href="https://pubmed.ncbi.nlm.nih.gov/23853635/"> sleep better.
Instead of using a supplement, you can also make sure in a very natural way an adequate intake of magnesium. For this purpose, it should be enough to drink enough water and to take magnesium-rich foods such as green vegetables, nuts and untreated (or enriched) grains to you.
oral magnesium you should really only if you are suffering from magnesium deficiency, according to laboratory findings. And even then, it is true, the recommended daily intake of 250 mg not to exceed.
caffeine and alcohol: In moderation, rather than en masse
Do you know these people that the evening times on down 'just three espressos and then sleep like a baby? If you're one of them, you can safely skip this paragraph. And in the meantime we try to recognize your nighttime coffee consumption at this point quite ungrudgingly.
All others who sometimes even shaky hands because caffeine surplus had - been there, done that - should try to refrain in the last hours before bedtime on the wonderful hot beverage. While coffee can basically act differently each time, scientists recommend in terms of the sleep hygiene a to drink> in the six hours before going to bed no more.
You do not want to completely give up your pick-me? Then you put the best a fixed time for the last coffee of the day. And also celebrates him really. In the sun, if any, and exactly as you drink it the most.Would you have thought that cannabis and coffee longer have in common:
Last but not least, we need to talk: about alcohol. Strictly speaking, of course, is not part of the subject of alcohol for the daily "diet", let's hope. On the other hand, its effect is then not entirely irrelevant to our bodies.
While we so asleep faster and maybe even have a deeper sleep in the first half of the night, he can in the second half for a pretty restless night's sleep care. Moreover, its use mess up your sleep phases.
If you sleep poorly, you could, and last of the beer or a glass of vino omit - not just your liver, but also your sleep will thank you.
Midnight Snack: Yes or no?
After the meal you shall rest or do 1,000 steps? The first works in midday coma felt better than in the evening. Researchers found evidence that people ate the 30-60 minutes before sleep, compared to those who did it four hours earlier, longer to falling asleep required code.
Especially on heavy, high-fat foods you should forego late hours earlier. The duration of your REM sleep could in fact reduce, according to the study. However, standing here, more studies. It is unclear as to whether the deterioration of sleep may not be related to a possibly increased number of total calories consumed.
Currently, it looks but look as if you should move your sleep sake on the day your Cheat Meal.
diet for better sleep, short and sweet:
- magnesium you take on by water, green vegetables, nuts and grains li>.
- Reduce caffeine and alcohol. Li>
- Late at night to eat? D rather not. If so, then rather lighter. Li>
second It's all a question of temperature
You thought only darkness makes you tired? In fact, the temperature signals your body code, when you should nestle you into bed. The leaves your body namely down late at night, which makes you turn sleepy.
Your mini-spa in the evening
Who knows, maybe Passive Body Heating your new evening ritual? And no, this has nothing to do with Bikram yoga. What sounds like a fancy sport is nothing more than the good old warm shower or a hot bath.
Especially if you are of the Abendduschern among us and perhaps even evening sports do are you coming now fully at your expense: to treat you late at a really nice hot showers, could in fact have a positive effect on your sleep. Just a warm bath can work wonders true - especially with a relaxing bath ball.
What does all this bring? By looking einheizt your body again, the vessels dilate. He gives off heat, decreases your body's core temperature, and at best, you will above all: tired.
It's getting hot in here
Bad news for all floor-residents: In your bedroom, it should not be too warm. So you could counteract the cooling process of your body and possibly suffer according researchers at a lower sleep quality. < / p>
To summarize: Your body cools down at night. The shower should still like warm, but the room to be cold - and make perfectly to the confusion is added another point: Although the core body temperature drops just feet should be warm to sleep well.
Investigations to appear to confirm the stereotype of women freezing: Straight Women, who tend to get colder quicker feet, could take longer to fall asleep. but with warm feet, it seems quite regardless of gender sleep better. If you have not just sex, the socks must therefore stay on! 😉
third Unwind and fall asleep
phone - your friend and helper?
Even though sometimes forgotten, should originally facilitate our digital companion's life. scroll at night to sleep through social media, is probably not necessarily so. There are a few things you can do to your phone to make an ally for better sleep.
Do you know that moment when you set the alarm clock, and completely panicked ausrechnest how long you still have to sleep? While you will now and then too little sleep break a bone, leads to the fact that you suffer in the long run under constant lack of sleep.
Prevent you can do that by you already are thinking about you at night when you want to get up tomorrow. Imagine the alarm clock directly and simultaneously make thee an internal note of when you want to go to sleep. If you already every (week) day get up at the same time, you can experiment with different sleep onset a>, until you have found the right amount of sleep for you.Also the "bedtime" - mode can help you better - and earlier - off. Put it simply an iOS or Android. Now you will automatically to your sleep time and reminds get from then on no notifications for the day. So you sleep (hopefully) like a baby.
What your endocannabinoid system has to do with sleep
Of course, you also have something else in mind for "cannabinoid" at first. In fact, the CBD derived from the hemp plant not our bodies probably as alien. Any more than we are high on our-own cannabinoid (shame really), the CBD in the case. It is one of "the good" - says the WHO, by not depending making it as < / a> classifies.
Still, there are few studies on CBD and sleep. But the first results suggest that CBD could ensure a better night's sleep ( code here and code here). enough to make it a fundamental part of your evening routine code right?
Your way to better sleepWith three fairly simple steps you could a healthy, restful sleep so come closer quite a hike - and each day so a bit like a holiday feel. Was a tip for you particularly surprising? And what you want to try first?
🌚 CBD-products for the night can be found here . 🌚