Tips for a better sleep

The alarm is set for 6 a.m., so go to bed before 10 o’clock, and you want to give your body an eight-hour sleep. However, a few hours later, the alarm goes off, and you open your eyes, tired and frustrated. But disappointment comes when midnight comes, and you look at the ceiling. Eventually, you are lucky and fall asleep from exhaustion.

Sleep problems can have a variety of causes. Today’s article will present some tips to help you create the ideal conditions for a peaceful sleep after a long romantic night alongside a sexy escort girl!

Why is sleep so important?

Sleep is one of the essential functions that support the well-being of the body. Most adults should follow the recommended 7-9 hours of sleep each night. If we sleep less than we need in the long run, the body will not perform all its behavioral and cognitive functions properly. You can manifest it, for example, by loss of concentration or amnesia, delayed reactions, or mood swings. And you certainly don’t want to experience any of this on weekdays.

If you sleep a little, sexual activity with an escort girl from our Escort Agency may also suffer from a possible decrease in testosterone levels associated with decreased libido. However, you may have a greater appetite and not feel full after you finish eating. In addition, sleep dramatically influences the hormones of satiety and hunger (leptin and ghrelin). Therefore, if you are trying to lose weight, you should not underestimate its importance.

However, lack of sleep can have much more severe health effects in the long run. For example, it has been associated with an increased risk of developing chronic diseases like obesity, type 2 diabetes, heart disease, or mental health problems. If you are one of those who can fall asleep anywhere and anytime, this can be an advantage. But some people struggle to fall asleep every night. I go to bed early, want to fall asleep, know I have to work hard to feel rested, and still can’t. If you are not lucky enough to be in this category, here are some tips to help you fall asleep and improve your sleep quality.

10 tips for a better sleep

Everyone has their tips for better sleep. Some do not take a hot shower; others do not fall asleep unless they lie on their side in the dark. Here are some simple tips that can significantly impact your sleep quality. Let’s get to work!

1. Create the ideal sleeping conditions

Underestimation is not the basis for success. To pass an exam at school, you need to learn. You need to warm up if you want to get the most out of your workouts. It would help if you also focused on preparing for a good night’s sleep. Don’t worry, and no one is asking you to guard the negative energy chamber, place dream talismans on the bed, and place a soothing stone in each corner. Please focus on the simple steps because they can help you.

• Ventilate the bedroom so that fresh air circulates.
• The bedroom should have a constant temperature of 15-18 ° C.
• Ventilate the bed linen. In summer you can leave the blankets in the sun all day.
• Do not use a mattress that is too thick or too thin.
• Buy a quality mattress or orthopedic pillow. If you like to sleep on your side, I recommend a unique long pillow (you can also find it under Husband Pillow).
• Pull the blinds or curtains so that the room is dark. If the sun is too stubborn to wake you up in the morning, try sleeping with a mask on your face.
• Fall asleep and sleep peacefully. For example, if you live near a busy road, near a train station, or you use to sleep during the day after a night shift, try earplugs.

2. Avoid caffeine at lunch

At 18.00 you finish drinking your fifth coffee, and at 22.00 you wonder why you can’t sleep? If you are more sensitive to caffeine and have difficulty falling asleep, you need to be very careful about your caffeine intake. It is the most famous stimulant globally and works on a simple principle.

The body works after a cycle that lasts 24 hours. It can attach to receptors instead of adenosine, blocking its action making us feel alert and fresh. We can think of it as a kind of barometer that monitors how long we’ve been awake. From the moment we wake up, the level of adenosine increases throughout the day. The higher the level, the more we want to sleep. When adenosine attaches to its receptors, we begin to fall asleep. And that brings us back to the role of caffeine.

The highest concentration of caffeine in the body feels about 30-45 minutes after drinking coffee, which is helpful during a busy day. In the case of supplements, the effect appears later, usually after 60-75 minutes. However, the problem is that it can take up to six or even ten hours for pregnant women to eliminate caffeine from the body. However, each person is unique and, based on specific genes, we react differently to caffeine. Take this into account before enjoying your afternoon coffee.

But coffee is not the only source of caffeine. This stimulant can be found in teas, energy drinks, well-known fat burners, and pre-workout stimulants. If you exercise in the evening, it is not a good idea to opt for kickers or other products that do not contain stimulants so that their consumption does not affect the quality of your sleep.

3. Do not drink alcohol

Do you drink a glass of wine before bed because it helps you fall asleep faster? You’re mistaken. Alcohol may help us relax and speed up our sleep, but unfortunately, it has been scientifically proven to disrupt sleep, hormones such as melatonin, and the natural circadian rhythm. If you want to build muscle mass, you will not be happy to find out that alcohol reduces the production of growth hormone HGH at night, hindering your gym efforts.

Even though alcohol can help you fall asleep, in the end, sleep quality will not be as good as when you are not drinking. Also, note that it is a diuretic. If you drink five beers with your friends at a sports event in the evening, you may wake up at night to go to the bathroom. If you want to sleep like a baby, we recommend replacing alcohol with, for example, rhubarb or lavender tea, which can have calming effects.

4. Do not eat heavy foods

Have you ever eaten too many cakes, sandwiches, blackberries, chips, canapés or other goodies at a party that took place in the afternoon, after which you felt full in the evening and didn’t function properly? If you overeat, you will not only fall asleep, but your sleep quality will be poor.

Try to follow the general principles of a healthy diet. Prepare a suitable portion for dinner, which will saturate you but not overload your stomach. When you’re done, you should feel about 80% full. Try to see if you fall asleep better after eating more or fewer carbs, and then adjust the distribution of macronutrients throughout the day. In this sense, each person is different, and therefore it is best to try what suits you.

5. Try sleep supplements

Another way to help you sleep better is to include herbal supplements, which you can often find in the form of  concentrated supplements .

What is worth trying?

Melatonin

Is often calledsleephormone and has an important function in the body. It signals to the body that it is time for bed. This supplement is very popular, for example, for people who suffer from jet lag when traveling, as it helps to reduce the time needed to fall asleep. Start with 500 mcg, but gradually increase to 5 mg.

Magnesium

A mineral whose deficiency relates to sleep quality. Its low level is more likely to occur in athletes who lose magnesium through perspiration and in people who eat low magnesium foods. It has no sedative effects, so you don’t have to worry about falling asleep. The standard dose of magnesium is 200 mg, but you can take up to 400 mg.

Glycine

An essential amino acid whose level can increase the feeling of rest after waking up, according to studies. 3 g half an hour before bedtime is recommended.

Lavender

A plant associated with calming effects. It helps you relax, fall asleep faster and enjoy a better sleep. You can try it in the form of oil as an aromatherapy, supplement or tea. For supplements containing 25-46% linalool, the recommended amount is 80 – 160 mg.

Valerian

One of the most studied plants when it comes to sleep. Like wisteria, it is thought to affect the feeling of rest after waking up. A dose of 450 mg of valeric acid with 0.8-1% valeric acid is usually given half an hour before bedtime.

Medicinal powdery mildew

A plant with sedative effects, which has a calming effect on the body and reduces anxiety. Therefore, it is often recommended for sleep problems. You can try it in the form of teas or food supplements. A dose of 600 mg is usually taken half an hour before bedtime.

GABA

Acts as a neurotransmitter in the central nervous system. It helps to reduce the level of stress you feel and thus helps you fall asleep more easily. A dose of 3000-5000 mg is usually taken.

6. Do not train in the evening

Regular sports activity can improve your sleep quality. However, if you train in the evening and supplement your performance with a pre-workout stimulant or a fat burner that contains caffeine, it can have the exact opposite effect on sleep. That’s why we recommend that you take only decaffeinated supplements in the evening. In addition, physical activity temporarily raises the body temperature, making it more difficult for sensitive people to fall asleep.

Not sure if this problem applies to you as well? Then there is nothing easier than keeping a diary for a while, writing down when you trained and how you fell asleep. If you find that you can’t sleep after a sports activity, it’s best to work out in the morning. Ultimately, it is advisable to stop intense training at least three hours before sleeping.

7. Go to bed at the same time every day

The body is a sophisticated system that works based on circadian rhythms of about 24 hours. But they differ from person to person. Some people are among the so-called morning birds because they feel more comfortable waking up early and falling asleep earlier. On the other hand, other people are night owls, preferring to stay up late and wake up later. And there is another group of people who do not have a particular preference for sleep or waking up.

Regardless of your category, try to keep your site as tidy as possible. Of course, it’s not that simple if you’re a nurse who alternates between day and night shifts. However, many people may have a routine and still interrupt it voluntarily. If you go to bed and wake up at certain times, your body will get used to it. Then, as this hour approaches, you will begin to feel tired and fall asleep more easily. This regularity will make you wake up more accessible in the morning.

If you set your alarm for 6 am regularly, your body will get used to waking up and may start waking up on its own at that time. Try to maintain this routine on weekends, not interrupting your all-night routine and staying in bed all Sunday. In the end, it would be pretty damaging.

8. Replace the phone with a card

Have you set your phone to night mode and wondered how you came in contact with the blue light? Maybe you don’t even know where you meet her. There are several ways to avoid it. In addition to phones, they also hide on tablets, computers, or TV screens. A large percentage of them can reduce this radiation after a specific time. You can also try to wear glasses, which should block the blue light to some extent. The best way to avoid this light is to give up such electronics in the evening and devote time to other activities.

How about taking advantage of this opportunity to read a book or magazine, listen to podcasts, or write down your thoughts. This change may positively affect sleep quality, but it can also work as a mental cleanser. For example, if you make reading an evening ritual, your body will accept it, and over time, after reading a few pages, you will automatically want to sleep.