Good Lifestyle

Throwing and turning, not being able to sleep all night through, having nightmares, there are a lot of ways of yoursleeping schedule was disturbed during thispandemic. Everyone is addressed to thisquarantine life indifferent waysAnd if you suffer from a night of sleep lower than stellar, you are not alone. But we have good news, like exactlyHow to get the best sleep for quarantine is easier than you may think.

See, even if you might bespend more of your time staying at homeThis does not necessarily mean falling asleep and get a good night's rest is easy, because the world treated with a very stressful time. And catch these zzzs is vital.

"Sleep is important for our overall health, our well-being and our immune health. If you become dariously deprived of sleep, this leads to increases in levels of cortisol (stress hormone), which can result in a compromise our immune systems , what can lead to us being more likely to get sick, "saysDr. Nicole Avena, PhD, Deputy Professor of Neuroscience at Mount Sinai School of Medicine. "Getting a good night's sleep allows people to rest and restore their body. When we sleep, our bodies release growth hormones, which can repair damaged cells. Sleeping allows our body systems to reset and become again balanced, a process called homeostasis. "

Yes, sleep reallyIs help you. So what can you do exactly to make sure you get a good night's sleep? Here are five easy corrections that you can do right now, according to Dr. Avena.

It is natural to feel a stress right now, but there are ways to channel these thoughts so as not to stop you from falling asleep.

"Many people are in a panic and worried about the future of health of their relatives and the economy," said Avena. "When a person is stressed, she can interfere with their ability to fall asleep naturally. This could mean that they record fewer hours of sleep than necessary to stay healthy. It could also mean that they resort from S ' Asleep that are unhealthy. Try not to look too far in the future and focus on what you can control now. Use concentrated adaptation strategies about the problem and avoid usingemotional-oriented Adaptation strategies. "

The same day of the day was thrown from the course, and while you may not wake up and you come back to the desk, you always want to keep things as normal as possible for yourself.

"Being at home, all the time can lead to a disturbance of our health routines, with many people who stayed later because they do not have to get up so early at work," says Avena. "Try to adapt to stay on track. If you used to go to the gym in the morning, get up and go for a jog [if possible.] If you used to meet friends for A walk in the afternoon, get them on a group call. Try to followEating meals [regular] and preparing healthy foods. And finally, try going to bed at the same time every night. "

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Sorry to disappoint thesewho likes to relax with a glass of vinoBut you may want to hold this thought if your sleep schedule is disabled.

"Alcohol is the worst thing to do for your sleep. People have the meaning that it will relax, but it's actually a depressant," says Dr. Avena. "It's also a serious disruptive to sleep and can make you climb several times in the night and is now resting."

This happens to us far too often that we find ourselves sitting in the darkness scrolling on our phones in the hopes that will help us fall asleep. But that really has the opposite effect.

"The light on our screens causes disturbances on our hormones that can lead us to fall asleep," says Dr. Avena. "Try to avoid looking at your phone for at least 30 minutes before bedtime and leave it in another room so that you do not be distracted by texts or alerts that may wait in the morning."

If you really have trouble, there are natural supplements that you can take that can put you safe safe.

"Consider taking a surcharge to help you fall asleep: Melatonin is a natural hormone that our bodies produce to help us fall asleep, but when we are underlined, it can cause disturbances to its function. You can try a supplement of melatonin, asVitamins Gummy Vitamins Max Melatonin,or a sublingual version of melatonin, like that by Frunutta To help you fall asleep, "Mr. Avena suggests". Unlike sleeping pills, melatonin supplements are not used to usually. "

And to give you the best shot at a restful sleep, you will want Avoid eating these foods that will keep you at night , too much.