“Sleep disorders are one of the most common problems of modern man. The main reason is non-compliance with circadian rhythms or the so-called “social jet lag.”
Oku.AzAs reported by Gazeta.ru, Russian doctor of medical sciences, neurologist Alexey Danilov, spoke about this.
According to him, the fact that people sleep at different times, eat a large dinner at night and spend less time outdoors has a negative impact on health and on the mechanisms that regulate the sleep-wake cycle.
“As a result, appetite and digestion are altered, there is an alteration in the secretion of hormones, which leads to feeling unwell and reducing work capacity,” explained the expert.
The doctor emphasized that there are also emotional-cognitive approaches that cause sleep disturbances; It is regret for the past, worry for the future, and lack of gratitude for the present.
30 minute rule
The doctor said that as a result of restless sleep, a chronic disease can worsen or start a new disease, the starting point can be high blood pressure, diabetes and even oncological diseases.
“That is why it is extremely important to pay attention to the dangerous signals of the body and take timely measures. The “30-minute rule” will help in this matter: a person cannot fall asleep within 30 minutes; he wakes up more than 30 minutes earlier the doorbell rings; you remain in bed for more than 30 minutes after waking up, if one or all three symptoms are detected, first of all you must take care of the normalization of sleep and wakefulness,” the doctor stressed.
The expert said that the main rule is to go to bed before 11:00 p.m.
“In addition, it is important to include these rituals in the daily routine: physical activity that is not necessarily exhausting; a daily walk in the fresh air is best; an early light dinner; evening meditation (instead of watching television); sunset and sunrise simulators; aromatherapy.”
Eating habits
A consistent meal schedule helps maintain circadian rhythms, which facilitates the process of falling asleep and improves sleep quality.
“Avoiding heavy foods (fatty and bitter) before bed reduces the load on the digestive system, allowing the body to relax more quickly. It is recommended to finish dinner at least two hours before bedtime. Include products rich in tryptophan in The diet can help you sleep more peacefully. These products include turkey meat, chicken, eggs, cottage cheese, nuts (especially walnuts), seeds (for example, pumpkin seeds), bananas and dairy products Caffeine a few hours before. go to bed. and alcohol consumption should be reduced. These substances stimulate the nervous system, resulting in the inability to relax and fall asleep,” said the expert.
Three “king products” that help you fall asleep
The first product is the kiwi.
Contains serotonin, which helps regulate sleep. Studies have shown that regularly consuming this fruit before bed can improve its quality. In addition, it has been proven that kiwi contains melatonin, which actively participates in the regulation of sleep processes. A month-long study found that consuming two kiwis an hour before bed was effective for a more restful night.
“Almond (walnut, almond) contains melatonin, tryptophan, as well as magnesium and calcium, which play an important role in regulating sleep. To improve sleep quality, 30 g of almonds (a small handful) per hour are sufficient. night. or an hour before bedtime,” he advised.
“Chamomile tea contains the antioxidant apigenin, which combines with brain receptors and helps people relax and fall asleep faster. It is recommended to drink a glass of chamomile tea 30 minutes before bedtime, adding a little of thyme to improve the flavor,” the doctor concluded.
