Cherry
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Cherries are a source of melatonin, which is a sleep hormone produced by our brain. Melatonin helps maintain your rhythm and serotonin levels, leading to more intense and vivid dreams, and will also help you remember some of them better.
Follow the rules of nutrition
A heavy dinner will prevent you from having good dreams. Heavy foods take a long time to digest, so the body will try to help digest it. At this moment, do not count on pleasant dreams.
During dinner, you should follow some rules that will make falling asleep easy and night visions interesting.
- Remember that your last meal should occur no later than 3 to 4 hours before bedtime. If you go to bed early, then plan dinner for 18.00.
- Avoid heavy fatty foods. No sausage sandwiches or fried meat for dinner. Prefer a light vegetable salad with olive oil dressing, kefir or steamed meat and fish. Be careful with fruits - they cause fermentation.
- Avoid coffee in the afternoon. Watch your green tea intake as it contains significant amounts of caffeine.
- Do not drink alcoholic beverages and stop smoking. Bad habits often cause nightmares.
To experience good sleep, eat foods that contain melatonin, the so-called sleep hormone. They will improve your night's rest and relieve disturbing visions. The following foods are rich in melatonin:
- cherry;
- oatmeal;
- almonds;
- black seeds;
- flax-seed;
- radish;
- rice;
- bananas;
- tomatoes.
Nuts
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Eat a handful of nuts before bed. Why them? Trytophan, found in nuts, is converted into niacin, which is a key component in the creation of serotonin and the regulation of melatonin in the human body. Snacks like almonds and peanuts contain muscle-relaxing magnesium. Definitely what you need before bed, right?
Let's talk about how to wake up in the morning
First of all, in order to wake up normally at the right time, you need to set yourself up to wake up at the right time. Our brain is like a super-powerful computer. You can give the computer a program, an action that it will perform, and it will perform it. What’s most interesting is that you can do the same with your brain.
You need to program your brain so that it wakes up at the time you need. Thus, the brain clearly understands what it needs to do, it has clear instructions and implements them. You should also understand that such programming may not work the first time, but it always works after 2-3 attempts, and with regular use of this technique, you can constantly and easily wake up at the right time, even without an alarm clock.
It is very important that you understand why you need to wake up in the morning and have a clear action plan for the morning. If you have a day off tomorrow and have nothing to do in the morning, but you would like to wake up at, for example, 6 am, you need to think about what you will do when you wake up and why you need to wake up at such a time.
Otherwise, the feeling in the evening that the next day you can sleep a little longer will be victorious. And you won't wake up at the right time in the morning. Therefore, first of all, you must clearly understand for yourself what, why and why, if there is no motivation, come up with it.
This way, when you program your brain to wake up in the morning, you will wake up a few minutes before your alarm clock. If you have nothing to do, or this waking up is unimportant for you, you will still wake up, but will not get out of bed, but will simply fall asleep again.
Motivation
As noted above, you must understand why you need to wake up in the morning. Develop constant motivation for yourself that will encourage you to wake up in the morning. What will it be? Developing willpower? Perhaps you have important things to do in the morning? Make them your motivation. But in the long term, your motivation should be your goals, and what you do should bring you closer to realizing your goals.
When you wake up in the morning, remember why you are doing it, imagine your goal, imagine it as if you had already almost realized it.
You can also challenge yourself. Do you need to wake up tomorrow at 5 am?) Prove, if not weakly, wake up tomorrow at 5 am and write about it here!
Morning positivity
I love the morning... Don’t think, I’m not a masochist, it’s just that every morning is filled with positivity and joy... And thanks to this, the whole day passes with positivity and joy. Do something pleasant in the morning. Smile at yourself in the mirror, do some interesting and special exercises, meditate, develop yourself, read, run...
Dedicate an hour of the day to yourself .
Under no circumstances should you even think about turning on your computer, TV or radio at this hour... The first hour of the day is purely yours, dedicate it only to yourself! And may this hour bring you joy, positivity and benefit every day! When your mornings become special, you will be happy to wake up to recharge yourself with new positivity. You will love the morning and life will be filled with bright colors. And that's cool
Also, drink a glass of cold water in the morning, this will help your body wake up, start your brain functioning well and generally provide a lot of benefits, you can write another article about this
How to fall asleep quickly
One of the easiest methods to fall asleep quickly is to lie on your back, relax and roll your eyes up under your eyelids. 2-3 minutes in this state and you will fall asleep. The fact is that a person is in approximately this state at the moment of deep sleep. And when you do this, the brain thinks that you are sleeping, the body perceives it similarly and, accordingly, you quickly fall asleep.
In order to quickly relax, you can tense all the muscles of your body at one moment and then relax. You can experiment now on your hand. Clench your fist tightly. Hold this for 3-4 seconds and relax your hand. Do you feel how well your muscles have relaxed?
You can also imagine that you are immersed in a hot bath, and how all the muscles in your body relax. The more you can relax, the faster you will fall asleep.
I hope this article was useful to you, you will apply the techniques described here today, and you will certainly feel their effectiveness. Leave your comments and share it with your friends and most importantly, put it into practice. Otherwise there will be no result. However, if you put in a little effort, you will soon notice how incredibly your life can change after applying these simple techniques.
Cheese
Source: iStock
Ah, cheese. It is said to have a wonderful effect on sleep, making dreams clearer and longer. It's all because of the tryptophan in cheese, which can produce serotonin when you combine it with carbohydrates.
But what is also interesting is that cheese sometimes causes not the most pleasant dreams. And spicy cheese can cause very colorful dreams on the level of science fiction.
Eliminate stressful situations
Scientists have concluded that stress and depression provoke nightmares. Therefore, you need to get rid of what worries you, and bad dreams will stop haunting you. You should avoid stressful situations during the day and try not to think about problems in the evening.
It has been proven that proper physical fatigue helps a person think less about his fears. Exercise, but avoid excessive activity right before bed, otherwise you risk overstimulating your body.
To relax and get rid of negative thoughts from your head, you should take a relaxing bath or warm shower. You can add a few drops of your favorite essential oil to your bath. The smell of lavender will have a calming effect on the nervous system. It is useful to listen to quiet relaxing music.
In some cases, it can be difficult to avoid stressful situations, for example, if you have a job where emergency situations constantly occur and you have to act at a frantic pace. If the option of changing your position to a calmer one is not suitable, try to get rid of thoughts about work from your head a few hours before going to bed. To do this, you should come up with a distracting activity. If you like to read, take an interesting book. You can try drawing or find another hobby that is not related to your work activity.
Bananas
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What vegetables can you eat at night? Banana is the best choice. They contain tryptophan, magnesium and potassium, which promote either relaxation or the production of serotonin. In fact, bananas are the best food to eat before bed. Bananas are practically guaranteed colorful dreams.
Make bedtime more relaxing
The key to pleasant dreams is a quiet time before a night's rest. It is necessary to gradually reduce activity so that in bed you instantly relax and fall asleep. Avoid the following activities an hour or two before bedtime:
- do not watch TV, do not turn on the computer;
- do not play sports;
- don't drink a lot of water.
Enter your own ritual before a night's rest by planning out the time. You can start with a leisurely half-hour walk in the park. Then take a warm, relaxing bath with essential oils. Turn on calm music. Read a book (choose a paper version, do not use e-books). Meditation helps you get in the mood for proper rest. After this, feel free to go to bed, throwing extraneous thoughts out of your head. Interesting vivid dreams are guaranteed.
It is important that the room in which you sleep is not too stuffy. Ventilate the bedroom for 20 to 30 minutes daily. If there is no severe frost outside, you can open the window a little and leave it overnight. Control humidity levels. For normal functioning of the body it must be within 40 – 60%. If the air is too dry, you should buy a humidifier.
Darken the room in advance, and turn off all light sources at night, creating complete darkness and silence. Choose an orthopedic mattress for the bed and high-quality bed linen.
Spicy food
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Spicy food often accompanies the appearance of rather outlandish dreams. A couple of hot peppers and maybe even a pinch of white nutmeg will take you to other worlds while you sleep. The main thing is to remember everything and tell your friends, the dream promises to be more interesting than the series.
Why do people see dreams, what are they associated with?
Sleep is a mysterious process occurring in the human body that occurs in a state of rest. It is divided into two phases: fast and slow. In the first, the sleeper dreams, his brain remains active. And scientists have proven that everyone dreams, but not everyone remembers them. So, if awakening occurs during the fast phase, then what was seen in the dream will be reproduced in memory. And if a person wakes up while in the stage of slow-wave sleep, he is unlikely to remember the dream.
Why do people have dreams? There are many opinions on this matter. Some consider them to be a kind of bridge between soul and body, others believe that after falling asleep the sleeper enters the astral plane: his spirit leaves the bodily shell and goes on a journey. Some researchers believe that dreams help reboot the brain by organizing information. There are also those who consider dreams to be the result of chaotic electrical activity - the random transmission of impulses.
Sigmund Freud was sure that everyone dreams all the time, but conscious control prevents them from manifesting themselves in consciousness. There are two processes in the psyche: the primary one associated with imaginative activity and the secondary one due to logical connections. When control is weakened (after severe stress, during illness), images take precedence over logic, and dreams arise.
What do dreams depend on? Firstly, from the events happening in life. We see what we experience or experience during the day (perhaps in slightly different interpretations). Secondly, dreams reflect hidden experiences or fears (because of them, a person can be tormented by the same nightmare every night). Thirdly, dreams depend on the state of the psyche: if it is normal, then the dreams are positive, with mental disorders - strange and bad. Fourthly, dreams are influenced by fantasy. People who know how to dream and daydream see bright, colorful dreams.
Good to know! Dreams are divided into three types. The first is everyday dreams, which describe everyday events or familiar life situations. The second category is symbolic dreams, in which there are certain symbols in the form of objects, signs, and unusual actions performed. The third type is prophetic dreams, which are dreamed by few people, tend to come true and signify upcoming real events and phenomena.
Interesting! On average, a person sees up to 4-5 dreams per night, but remembers the last one better.
Sunflower seeds
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Another type of food high in melatonin and vitamin B6, so a couple of handfuls of black seeds before bed will make your daydream at least fun and exciting.
Now is the time to try something before bed and fall asleep.
And don’t forget to share what you saw in the morning, because really vivid dreams await you! Team Growth Phase, Growth Phase
What to do to have good dreams?
Don't try to sleep during the day. The maximum you can afford is to take a nap for 15-25 minutes. However, if you know that you will wake up so quickly, it is better not to go to bed at all and not take risks.
Create a clear sleep schedule. Train yourself to go to bed and get up exactly at the same time, without concessions. However, don’t try to sleep in on the weekend. This will give very little effect, and you can ruin your schedule.
Don't eat before bed. It is recommended not to eat later than 4:00 before bedtime. Otherwise, your stomach will digest food, and your body will not rest at all. An exception can be made only for a small number of products that are listed in the next paragraph.
Before going to bed, you can allow yourself to take a few products that have a sleeping pill effect, thanks to the special components in their composition:
- Banana
- Milk
- Honey
- Chamomile tea
- Oatmeal
- Almond
- Turkey
- Grain bread
Create a daily enjoyable ritual for yourself. How to make sure you have good dreams? It is thanks to this ritual. This could be reading a pleasant book with calm music (just no Stephen King or the like!). You can also watch beautiful pictures, soothing videos or clips, have an aromatherapy session, take a warm bath or read your favorite magazine. These can also be positive affirmations, visualizations and self-hypnosis. Everyone has their own methods, so you should choose the best one for yourself. And stick to it with discipline.
Before relaxing, some active people need to learn how to de-stress after a busy day. This could be a massage or self-massage, sex with a loved one, yoga, simple physical exercises at least an hour before bedtime, and similar techniques. Art therapy can also help relieve severe stress: draw your stress (can be in the form of an abstraction), and then tear the drawing into pieces or even burn it. You can also box the pillow. However, do not forget to do relaxing procedures afterwards.
When does a person have the deepest sleep? It is believed that the deepest sleep is sleep in the third phase. Those. 4.5 hours after falling asleep.
Find out your ideal bedtime. For some people, 5:00 is enough to get enough sleep; for others, 9 is not enough. The generally accepted optimal time is 7-8 hours. Although research by some scientists shows that since sleep phases last 1.5 hours, the optimal time is proportional to them - 6.5 hours. However, again, try to determine for yourself, guided by your own feelings, what amount is right for you.
What can you do to have good dreams? Don't think about anything. One of the most common causes of insomnia is that the brain suddenly turns on unprecedented activity at night. He begins to look for answers to all questions: from real life problems to historical events or scientific facts. You need to teach yourself that once you lie down and turn off the light, nothing else matters. You can even repeat this to yourself like a mantra. Follow the Scarlett O'Hara principle: you'll think about it tomorrow.
Freshen up your room. Stuffiness in the room where you sleep is one of the main causes of insomnia, sensitive sleep and nightmares. Make sure it is well ventilated and the room is no warmer than 25 degrees. Also, do not sleep under a blanket that is too warm.
Organize the darkness. The room should be completely dark so that the body is ready to sleep.
Close the window with curtains, turn off the computer, TV and the lamp on the bedside table.
