Sleep - Sleep (again) as a loire
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Sleep - How to sleep well? Tips for sleeping (again) as a loire!
We have long talked about the consequences of a bad sleep ... But how does one go about sleeping again like a loire? Here are some tips for good hygiene ... sleep!
- A safe and comfortable environment
As mentioned in Lionel Fleury's article, feeling safe at home is especially important for relaxing your nervous system and taking hold. In the same way, his room must be comfortable, quiet and you must feel good: have a good mattress, the possibility of darkening the room to the maximum (sleeping in the dark), a room temperature between 18 and 20.
- Relaxation and tranquility before going to bed
When you have trouble falling asleep, it is best to avoid all screens (blue light) before going to bed. So, promote activities such as relaxation, meditation, Theta wave listening, reading. If you have problems falling asleep, avoid high intensity physical activity in the evening. This one will have an exciting effect.
- Ensure your diet
To put the odds on its side, it should avoid all the excitement (coffee, tea, energy drinks, ...) at the end of the afternoon. Alcohol is a fake friend. While one thinks to sleep well, in a deep way, it actually disturbs the cycles of sleep and is not a good ally ...
In addition, it would always be necessary to have a light supper and a few hours before going to bed, so as not to lie down in full digestion (nor to be hungry during the night). It is well to ban red meat, too spicy dishes ...
In terms of food, we will always favor:
foods rich in tryptophan - a precursor to serotonin
For example: Whole Rice, Meat and Poultry, Soy Protein, Peanuts, Fish, Legumes, Bananas, Almonds
foods rich in glutamine - precursor of GABA
For example: Meat, fish, eggs, seafood, legumes, spinach, parsley and oilseeds (nuts, hazelnuts, almonds ...)
Concretely? Here is a very serotoninergic snack: morello cherry, walnuts and dark chocolate and for dinner, a salad suggestion ... zen!
- Opt for micronutrition
Micronutrition can be a great help to find a restful sleep. The formula 3-2-1 has been created to find a solution to this problem. It contains:
3 grams of glutamine. It allows the good regeneration of the nervous system, but not only. This amino acid is essential for the synthesis of proteins, the proper functioning of the intestine and the strengthening of the immune system.
2 grams of magnesium It strengthens the brain nervous system, the intestinal nervous system and the immune system. In addition, it participates in the production of many neurotransmitters, including serotonin.
1 gr of taurine, which plays an essential role in the production of hormones, including the important testosterone and growth hormone that is secreted mainly at the beginning of the night and especially during deep slow sleep. Taurine easily integrates the central nervous system. Unlike serotonin, it has no difficulty crossing the blood-brain barrier and nestling in the vesicles of neurons. It will then enhance the effect of glutamine, and therefore GABA, which will contribute to a good regulation of food intake, sleep, memory and reduce the general stress of the nervous system.
And you? Do you have any tips for getting a good sleep?
Feel free to share them in comment!