It is also necessary to take at least seven hours of sleep every night with healthy diet and exercise for a healthy body. However, due to the stress of work and the concerns of the future, most of the people's night passes in change. Jessica Sepel, a UK famous dietician, has suggested five remedies for deep sleep apathy in her new book 'Living the Healthy Life'.
Do not take home the stress of work
According to Sepel, pressure to do something new and unique in the office gives rise to stress. However, it is good to leave the work stress only in the office. When it is taken along with the body, the discharge of the hormone 'cartisol' and 'adrenalin' increases in the body, which not only disrupts sleep, but also increases the risk of death from heart attack, stroke and cancer.
Eat dal, egg, chicken in dinner
Protein-rich diet is considered effective in improving the quality of sleep. In various studies, it has been found to be effective in increasing production of sleep hormones 'melatonin'. Therefore, please include lentils, eggs, chicken, spinach, beans, soya products in the dinner. You can also increase the consumption of rice and cheese. Due to the presence of fat, these foods produce lethargy in the body.
Make a distance from the phone after 8 o'clock
The blue light emitting the screen of smartphone, laptop, computer, TV and tablet obstruct the production of 'melatonin'. So make a distance from the gadget one and a half hours before going to bed. If you can not turn the mobile off, then put it on 'silent mode'. Not only this, keep the phone away from reach at the time of sleep, so that there is no disturbance in sleep due to the repeated attention of the message.
Bathing will relieve you of tiredness
Regardless of the need for sleep, it is very important to eradicate the tiredness of the mind. In such a way, take a bath after adding salt in warm water before sleeping. Read some pages of your favorite book. Listen to slow music that relaxes the heart. Take the spice tea made from cloves, cardamom and basil. Drinking cinnamon in lukewarm milk and eating almonds is also extremely beneficial.
'Reverse' is extremely effective
'Reverse' not only improves the flow of blood, but also promotes digestive function as well as carrying the nervous system in the posture of rest. So, before sleeping, make the room dark and cool. Stuck on the wall by raising feet. Slowly breathe in this posture for about 10 minutes. If possible, sprinkle perfume with scent of rose, rose or lavender.