16 habits that will facilitate your ups in the morning

1. Turn off electronic devices for two hours before bedtime

"Within two hours before sleeping, the suprachiasmatic nucleus of the brain sendsMelatonin, the pineal gland, and circadian rhythms. signal the pineal body to start the production of melatonin, - says Michael Terman, a professor of clinical psychology at Columbia University. - This hormone helps control the sleep-wake cycle. " A glare reducing screens ofLight level and duration of exposure determine the impact of self-luminous tablets on melatonin suppression. melatonin levels in the body by about 22%.

2. Reduce your exposure to blue light

If you still need to use a computer at night, install a program that will change the color temperature of the display in the warmer shades. One of these, f.lux, Takes into account the time of sunrise and sunset in your time zone and latitude. Or just take away the screen brightness by 50%. scientists believeAre smartphones disrupting your sleep?That is the amount of blue light does not interfere with sleep.

It is also necessary to change bulbs in the apartment at such warmth which at scale The color temperature is in the region of 2 700-3 000 K. Choose incandescent or LED with warm white light.

3. Tightly close the curtains at night

And immediately after waking open them. Ideally, you should go from total darkness to bright light. "Hormone levels skyrocketed, and you will wake up," - said Christopher Winter (Christopher Winter), the head physician of the Center for Sleep Medicine named Martha Jefferson.

4. Stay in the light after waking up

This will convince internal clockThat the body should start waking. Leave for a few minutes on the street. And in the cold season, when the morning still dark, get a lamp for light therapy. According to Terman, the effect of short-term exposure to bright light just after waking improves falling asleep the next night.

5. Take a bath before bedtime

Before going to sleep body temperature naturally decreases. Unless specifically increase the difference in temperature (hot and cool in the bathroom after it), you will be easier to fall asleep. So soak in hot water for at least 15 minutes, and then put an easy pajamas and lie down.

6. Sleep at cool temperature

At a lower temperature body deeper sleep. According toHealthy Sleep Tips For Women US National Sleep Foundation, the optimal temperature for sleep - 16-19 ℃. If the room is very hot and you do not want to sleep with an open window, buy a cooling bed linen.

7. Wear socks at night

During sleep the body temperature drops. Help the body to speed up the process, and, respectively, and falling asleep, having put on the night socks. If the feet are warm, your body will try to cool them by expanding blood vessels and sending to the extremities blood. As a result, the central body temperature dropsWarm feet promote the rapid onset of sleep faster.

8. Warm up after waking up

By morning, the body temperature rises - it prepares us to wakefulness. Help your body by making a few simple exercises. And if you sleep in the summer air conditioning, set it so that it is switched off shortly before the alarm.

9. Exercise at the same time

Physical activity helps all sleep better. And if you're regularly at the same time, your internal clock get used to use it as a signal showing through as you fall asleep.

10. Train for a few hours before bedtime

Do not arrange intensive training right before bedtime. When heart palpitations, elevated temperature and the level of adrenaline, you will be more difficult to fall asleep. Try to sleep between training and there was a period of several hours.

11. Increase the intensity of your workouts

According to the surveyNational Sleep Foundation Poll Finds Exercise Key To Good SleepConducted by the US National Sleep Foundation, people sleep better in the days of intense training. It is believed that during these muscles is releasedExercise, sleep and cytokines: is there a relation? two types of cytokines that cause drowsiness.

12. Eat breakfast immediately after waking up

Day and night cycles are switchedNutrition and the Circadian System. depending on when we eat. Besides breakfast immediately after waking up will drive your metabolism.

13. Eat every day at the same time

Here is the same as with the training: the body remembers how much time should elapse between eating and sleeping. No matter how much it is you have. Most importantly, every day to adhere to the same regulations.

14. No supper tight

From too heavy meals before bedtime will raise the body temperature, and this will prevent sleep. You can bite something, but do not overeat.

15. Consult with your doctor about receiving melatonin

It comes in tablet form. They regulate the levels of the hormone melatonin in the body, but can not take them all the time. Use them if you lost their circadian rhythms, for example after a change of time zones. But before taking sure to check with your doctor.

16. Evening snack foods rich in carbohydrates

According to researchersThe Role of the Endocrine System in Feeding-Induced Tissue-Specific Circadian Entrainment., A snack helps to adjust the internal clock. The fact is that carbohydrates trigger insulin production, and the effect on PER2 gene that regulates sleep. That is, by eating carbohydrate foods, you will feel sleepy.

Eat cereal with milk. In this conjunction, there are carbohydrates and tryptophan, from which is synthesized in the body serotonin and melatonin. Or cherry: it also contains carbohydrates and melatonin.