Ovo su savjeti koji vam mogu pomoći da zaspite nakon napornog dana
Imali ste naporan dan i jedva čekate da se naspavate, a kada legnete, san nikako da vam dođe na oči. Da biste pobijedili nesanicu, primijenite neki od sledećih savjeta.
Ukoliko pušite, nikako nemojte paliti cigaretu prije spavanja, jer nikotin ubrzava rad srca i mozga. Pojedite bananu, jer je ona bogata hormonom melatoninom i aminokiselinom triptofanom, kao i magnezijumom, što će vam pomoći da lakše zaspite.
Ne gledajte sadržaje sa električnih uređaja, poput telefona ili televizora, jer svjetlost koju emituju, uz teme koje vas zaintrigiraju, ometaju vaš unutrašnji sat. Kad smo kod sata, uklonite ga iz svoje blizine, jer gledanje u njega ili slušanje pomijeranja kazaljki samo unosi nervozu i razbuđuje vas.
Pijte toplo mlijeko – jedna čaša dovoljna je da vas umiri i uspava, zahvaljujući triptofanu, aminokiselini koja se nalazi u ovom napitku. On stvara seratonin, koji nas smiruje.
Okupajte se toplom vodom, jer se tjelesna temperatura noću snižava, pa njeno podizanje pomaže opuštanju.
Izbjegavajte kafu nekoliko sati prije spavanja – dokazano je da se kofein zadržava u tijelu čak osam sati nakon unošenja.
Nanesite na jastučnicu nekoliko kapi lavandinog ulja, ili stavite kesice sa ovom biljkom blizu uzglavlja – njen miris smiruje otkucaje srca i snižava pritisak, pa ima relaksirajući efekat.
Dišite duboko – žmurite, zatvorite usta i udišite vazduh četiri sekunde kroz nos, pa zadržite dah dok ne izbrojite do sedam. Dok izdišete, brojte do osam, pa cijeli postupak ponovite tri puta.
Ukoliko vas brige more, uzmite papir i olovku i zapišite ih. Na taj način ćete se drugačije suočiti sa njima i stres će se smanjiti.
Nemojte da vježbate najmanje četiri sata prije spavanja, jer je toliko vremena potrebno adrenalinu i temperaturi tijela da se vrate u normalu.
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