It's 2 o'clock in the morning, and they have been for that, what such hours seems awake. They were fine, if you went to bed, but after a while you aufgewacht-and that was it. You can find no comfortable place the pillow will not work and your opinion has started worrying about everything from moderately scary completely terrifying. The worst, it feels like that could go all night, on.
You have before this block already, and you have a few tricks that have worked in the past. You turn off the thermostat, breathe deeply, include everything you can imagine. You can even say your confirmation and try some of the favorite fonts. Finally, you get up and turn off the computer, but nothing works! They are above, and there's no sleep wave are captured.
Now do what? What in the world is wrong?
Before you give to the despair of a sleepless night, stop and consider what Aß you tonight.
You may have eaten all day (or not!), but what you ate during the last hours before bed can greatly affect how you sleep.
The evening might have looked somewhat:
You met some friends for a TGIF celebration after work. You don't over indulge-just a few drinks, and some chips and dip if you hungry. By the time she left, does not seem much of appetite have, so you decided to splurge on an ice-cream treat and call it a night. Or perhaps took you a pizza for a quiet evening at home TV, and then a few drinks and a box enjoyed your favorite sweets with an old film. She went to bed and only good... but now, a few hours Später-- you are up and gone bad night.
What happened? You have sugar-high, and when the sugar ran, your brain in payouts.
Your brain uses a special version of sugar-glucose-to do his work. Sleep is rest for your body, but your brain is still difficult and not just dream, either. Your brain has offer to sleep you through your sleep cycles at all, move your cells all cleaning and healing to make adjustments and clean the reform and everything what you will by the day, learned so you do fresh, organized and ready to go morning up must.
Makes everything needs work your brain glucose. And to regulate glucose during the night, you need a stream of slow release carbs, quiet, with a little protein Foundation, to keep things.
But if you put in the empty calories and especially if you add alcohol to the mix, your brain it sucks everything for a quick sugar-high, which leaves you sleepy. You will go around to get--but if the high burns out, you will delete in a brain glucose abyss. The empty, quickly burn sugar are used up and your arms brain nothing stays with....
In an emergency, you can save the day (or night!) If you get up and some slow-release carbohydrates such as wholemeal bread, maybe slow food with a little peanut butter protein to things. But this strategy puts you at risk for building a habit of eating night and night food plan for obesity and sleep cycle is a sure disaster. While that may be, is your best course of action plan a good one shot fix your food, so that you the proper nutrition for healthy sleep.
Now it is true that a healthy dining all day affair we should go but to focus on the food that night work supports you on your brain.
The goal of your food choices tonight is release "Good mood, healthy sleep" neurotransmitters (which offered, send the statements by your brain and body) so you can go to sleep and have everything what your brain must also all night work. You need glucose for energy and nutrients for building and recovery. For this you need protein and a balance of complex carbohydrates.
Protein is the solid base. These include meat, fish, eggs, even cottage cheese and nuts. Beans can part of a protein mix, but they don't work on their own. You will also need some good, slow-release carbohydrates-lower calorie complex carbohydrates. Broccoli and tomatoes, avocados and asparagus and fruit such as melon, oranges and pineapples, as well as brown rice, whole grain breads, sweet potatoes are. A few of the higher sugar white foods such as white potatoes, rice and white bread can order, so long keep you a balanced relationship with the brightly colored, slower release.
Then there is the simple carbohydrates. These are the "Fun food", which we love. They are not all cute, but they all give us a quick sugar high brain rush and then you write to us straight down into a brain glucose abyss. You can find some of this super sugars things like wine, beer, potato chips, pretzels, rice cakes, cookies and ice-have, as long as you have them in moderation. You will have much sugar, super fast, and you feel sleepy and happy... for a while.
But the sugar high, brain rush food can not only stand. If you want to sleep for more than an hour or two, fun foods have above-besides - your healthy carbohydrates and protein are eaten. (And if you use your brain, want to think clearly, you will skip these decisions as a whole.)
Even if you are happy to get a stupor, sugar high fun foods are not a substitute for the retarded, brain-preserve foods. Without the sustaining makes of long-acting proteins and slow-release carbohydrates, you will end up right back where you were - wake in the night, with your brain snap up the depleted, salzig-Out for food as a reason, catch fish to air while in bed to flop.
To make some conscious decisions for healthy sleep. Let have your brain, what it has to work for a good night so a good night's sleep you can!
Learn how light and deep sleep. Discover the home in your heart.
Dr. Deborah Kukal is a health psychologist who has taught mind/body medicine for over 15 years. Visit their sleep page on http://www.thehomeinyourheart.com/id93.html
Try a free online guided meditation in the home in your heart, Dr. Kukal website http://www.thehomeinyourheart.com/index.html
Dr. Kukal sleep information, tips, and meditations to enrich your sleep and nourish body and soul.
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