How to sleep more and better

Remember that sleep-hour periods are very important for your state of health. The daily recommendation is defined as a minimum of 8 hours for restorative rest. Sleeping more than 7 hours is ideal. Sleep is a natural physiological function that works for the brain to rest and correct alterations that occur during the day. Sleep also restores tissues; muscles, bones and metabolic levels at the cellular level. Some people have a very difficult time falling asleep. This alters daytime functions and causes mental and physical exhaustion. The problems caused by insomnia can be a cause of weight gain and the appearance of adverse health conditions. To achieve a restful sleep you must follow the following points on this list:

• Avoid drinking coffee or stimulating drinks such as tea and soft drinks 3 hours before going to bed.
• Drink infusions of calming herbs and plants such as: Linden, mint, chamomile, mint or lettuce.
• Eat lettuce contains chemicals that stimulate sleep and the secretion of ghrelin.
• Have a glass of warm milk with honey, it is a delicious way to relax and start yawning.
• Try to have an exercise routine in the mornings, by bedtime you will be exhausted and ready to go to bed.
• It is advisable to prepare a sachet of lavender or star anise; They are placed inside the pillows to aromatize and help provide an atmosphere suitable for sleeping.
• Have a light dinner a few hours before going to bed.
• Meditation is a technique that also works to fall asleep. Just like a good read in good light.
• Avoid using the cell phone and social networks in bed, this can overstimulate the nervous system.
• A hot shower or a bath can be a perfect relaxer before going to bed. Try to comply with your hours of sleep, these keep you fresh throughout the day to carry out all your activities, remember that in the deep sleep phase, right where dream activity begins to be generated, the body begins to release ghrelin, which is the hormone that causes the feeling of nutritional satiety, important for the restoration of tissues and losing weight. Several studies prove an increase in the release of hormones at night such as leptin, which inhibits appetite, and ghrelin, which stimulates the feeling of hunger. The longer you sleep, the more leptin you will generate and the less ghrelin in inverse proportion. Lack of rest leads to an increase in hormones that stimulate appetite. So does the intake of sweet and high-fat foods. These functions trigger when your brain reacts to light. Thus determining the hours of activity, food and rest.