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Югорские санврачи рассказали, как улучшить сон

В Роспотребнадзоре ХМАО назвали продукты для крепкого сна

Югорские санврачи рассказали, как улучшить сон
Фото: pixabay

Чтобы крепко спать и высыпаться, надо выключать гаджеты и телевизор за два часа до сна и быть в постели уже в 22:00. Это - одна из главных рекомендаций Роспотребнадзора ХМАО. Вот еще несколько:

  • наладить распорядок дня: просыпаться и ложиться спать примерно в одно и то же время;
  • в течение дня уделять время физической активности;
  • ограничить курение, прием алкоголя, не переедать перед сном;
  • проводить расслабляющие процедуры перед сном: полежать в ванне, почитать книгу, послушать спокойную музыку;
  • установить температурный режим в спальне так, чтобы ощущалась приятная прохлада;
  • исключить сон в дневное время.

Важный элемент хорошего сна - питаться правильно и по режиму. Специалисты рекомендуют ужинать за два-три часа до сна, чтобы пища усвоилась и не было дискомфорта. Шоколад, чай и все продукты, содержащие кофеин, не рекомендуется употреблять во второй половине дня.

Большинство специалистов голосуют за средиземноморскую диету как наиболее рациональную и сбалансированную. В ее составе – свежие овощи и фрукты, злаковые, бобовые, орехи, оливковое масло, молочные продукты, рыба, птица.

«На вашем столе будут продукты, содержащие мелатонин, серотонин и витамин D. Жирная рыба, особенно дикая, морская, богата омега-3 жирными кислотами. А дуэт солнечного витамина и омега-3 как раз участвует в регуляции серотонина и может улучшить сон. Свежая вишня и виноград также содержат мелатонин. Хорошо помогает подготовить организм ко сну кислый вишневый сок. Да в принципе и любые ягоды могут помочь уснуть из-за высокого содержания антиоксидантов и фолиевой кислоты. Аминокислота триптофан, необходимая для синтеза гормона сна, в достатке содержится в твердых сырах, твороге, орехах, овсяной каше», - рассказали в пресс-службе Роспотребнадзора Югры.

Если блюда из этих продуктов употреблять в течение дня, исключая время перед сном, то состояние и качество сна будут улучшаться. Если перед сном одолевает чувство голода, можно выпить кефир, съесть нежирный йогурт без добавления сахара. Успокаивающие напитки, например, травяные чаи также помогают крепкому сну.



21 марта 2023 в 12:36, просмотров: 1756, комментариев: 1


Комментарии:
ieroglif8
Папайя! Вот что действительно будет неплохо и для сна, и для спокойствия дуги. Отправлюсь на поиски. )

Комментарии могут оставлять только зарегистрированные пользователи.

Вы можете войти на сайт

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        NULL
      }
    }
  }
}

Топ 10

  1. Что делать сургутянам, чтобы не «поплыть» при потеплении 702
  2. Самолет Utair с депутатами и митрополитом на борту экстренно приземлился из-за треснувшего лобового стекла 605
  3. ​В Нижневартовске назвали срок вскрытия льда на Оби 601
  4. ​В Мегионе школьников отправили на удаленку из-за пневмонии 565
  5. ​Югорский студент разработал мобильное приложение для слабовидящих 503
  6. Как вызволяли машины из снежного плена на закрытом зимнике в Югре 501
  7. В Югре несколько машин застряло на закрытом зимнике 471
  8. До 200 тысяч и выше // Обзор СИА-ПРЕСС 444
  9. ​Сургутянин попался на краже морепродуктов и бутылки водки 435
  10. Девочка Алиса стала тысячным ребенком нижневартовского роддома 423
  1. ​Время, вперед! Полвека назад в Сургуте… 3630
  2. ​Дождь, снег, ночные заморозки: весна в Сургуте задерживается 3378
  3. ​Нужна дорожка 2427
  4. Александр Недашковский: «Всего в период с 2022 по 2025 год запланировано подведение сетей газораспределения до границ 204 участков» 2328
  5. ​«Сургутнефтегаз» привлекает новых сотрудников с помощью листовок 2121
  6. ​Владимир Путин и Наталья Комарова открыли образовательный центр «Добрино» в ХМАО 1920
  7. ​В Сургуте вынесли приговор скандальному бизнесмену Копайгоре 1769
  8. Сургутский школьник вошел в число финалистов олимпиады во Владивостоке 1628
  9. ​Аналитики назвали город ХМАО с самыми дорогими продуктами 1623
  10. ​Сургут засветился в «Местах» ВКонтакте 1593
  1. ​Рабочая неделя в ХМАО начнется с похолодания и метели 7756
  2. ​Сургут продолжит таять 7518
  3. ​Первые новые автобусы скоро прибудут в Сургут 6386
  4. Конец Бардаковой власти 6085
  5. Царское потворство 6081
  6. Лоция против истории 4908
  7. В выходные в Югре потеплеет до +8 градусов 4743
  8. Сургутянин сообщил о минировании гостиницы, его задержали 4656
  9. ​Оксана Каландырец: «Выигрывая в конкурсе, девушка занимается далеко не фешн-индустрией, основная функция все же − благотворительность» 4229
  10. В ХМАО произошел взрыв на котельной - погибла девушка 3918