Salud
GET SOME SLEEP ! BY ANGELICA GAVALDON
We all know how important sleeping
is ; mainly that it is crucial to our health and well-being . When we get quality sleep , we feel better , are more productive during the day , have more energy , and are in a good mood . Studies have linked getting sufficient sleep to living a longer , healthier life . So , how do you improve your quality of sleep ? Here is my list of my list of “ Dos ” and “ Don ’ ts ” for getting better sleep :
Do Not Eat Late
When you eat right before bedtime , your body has to work hard to digest and metabolize the food . It is best to eat at least two hours before going to bed , that way your body has enough time to process what you fed it , and once you fall asleep , your body can rest much better .
Do Eat a Light Dinner
Heavy foods sit longer in our stomach , making it harder to fall asleep . Try eating a lighter meal , preferably a small portion of protein with vegetables . If you want dessert , try eating some berries or a small scoop of frozen yogurt .
Do Not Drink Caffeine after 3 pm
I can drink ten espressos and it does not affect my sleep . But for most people , it really affects their sleep cycle . People tend to think that caffeine at night is what keeps you awake , but actually , drinking it any time after 3 pm can affect how you sleep .
It takes 30 to 60 minutes for caffeine to hit the peak levels and six hours for caffeine to exit your body . If you consume more than 250mg of caffeine per day , you are actually ingesting more than your body can excrete , which can lead to insomnia . This is because your central nervous system is so activated , that it is producing adrenaline , the hormone that keeps you awake .
Do Turn Off Electronics
The light that comes from your phone or TV hampers the production of melatonin , which is the sleep-inducing hormone . When you are watching TV , looking at social media , engaged in work , or answering emails , your brain is activated . This is the total opposite of what you want it to do when you are trying to get good sleep .
Do Make Sure to Exercise
When you exercise , it helps your body rest better at night . Walking , running , cycling , and all cardio activities help you sleep deeper and better throughout the night . In general , people who do not exercise have trouble falling asleep and are more restless at night .
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Hopefully these tips will help you get better , more regular rest , so you can feel your best .