How to get up in the morning without problems : expert advice

How to get up in the morning without problems : expert advice
If in the morning you could hardly tear off his head from the pillow and you think that in order to get you out of bed, you need to drive a crane, then this article is for you.

With Tips prominent American and Russian experts on nutrition and fitness, you will wake up quickly and easily.

dims the lights in the apartment after 7:00

«The fact that a bright light for the human body is associated with the period of active wakefulness, - explains Natasha Turner, a naturopath, nutritionist, founder of the Clear Medicine Association, in his book The Hormone diet.- If the apartment is lit a bright light, the biological clock just will not let you sleep.

It is important to remember that the nervous system needs time to settle down, so adjust the lighting level immediately after dinner. "

jogging for an hour before sleep

«Jogging bedtime replaces the anti-insomnia, - says Eugene Belyanushkin, a fitness trainer and nutritionist.- You do not need to make long runs, enough for 20-30 minutes.Before training

do not forget to perform a few warm-up exercises (squats, walk a bit) - it is necessary to warm up the muscles and prevent sprains. "

Avoid aspartame

sweeteners, diet sodas and other products with aspartame can cause insomnia.Such a conclusion was made by experts from the University of Pretoria, who studied the effect of aspartame on the body.Aspartame

the decay is a combination of 50% phenylalanine, aspartic acid 40% and 10% methanol.The study proved that phenylalanine breaks chemical composition of the brain, reduces the levels of serotonin, which in turn affects sleep.Phenylalanine also disturbs amino acid metabolism and hormone balance.

Methanol is converted to formate and accumulates in the body to form formaldehyde.As a result of the excessive consumption of aspartame can lead to problems such as headaches, insomnia, seizures.

After five hours, eat foods rich in tryptophan

Ideally dinner should be 2-3 hours before bedtime, especially protein food.

Proteins are well saturated, so the person is guaranteed a good and restful sleep without night raids on the refrigerator.

«Choose foods rich in milk proteins - is cheese, cottage cheese, yogurt.They contain tryptophan - an amino acid, which is synthesized from serotonin, responsible for good mood ", - says Elena Tikhomirov, nutritionist" CM-Clinic. "

Every day for a week get up 15 minutes earlier

And the day before - go to sleep on as much before.This method, according to Michael Breus, MD, a clinical psychologist and author of Good Night: The Sleep Doctor's 4-Week Program to Better Sleep and Better Health, works much more effectively than the type of recommendation "to go to bed an hour earlier."It is better to act gradually, and not to change the habits one decisive step.

Eat kiwifruit an hour before sleeptime

«This fruit is considered a good source of vitamin C and is associated with awakening rather than a sound sleep.Who would have thought that promotes the best of kiwi falling asleep, - says Michael Breus.

- However, studies conducted in Taybeyskom University have shown that kiwifruit, eaten an hour before sleep, improve sleep quality, contributes to a better fall asleep and wake up more easily.

This is due to a high content of antioxidants and ingredients that stimulate the production of serotonin. "

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