A quality sleep is essential for a vigorous body and a healthy brain. Most of us feel very tired and exhausted when we wake up in the morning, even though we have had enough sleep. This exhaustion and fatigue affects the work we do throughout the day and we have problems in producing quality work. So why do we get out of bed in the morning as if we haven’t slept and rested even though we’ve had enough sleep?

There could be many different reasons for this. All of these reasons are ultimately tied to the quality of sleep, and we find ourselves getting out of bed in the morning as if we haven’t had a good night’s sleep. If you are asking how to get rid of this problem, you need to get away from your behaviors that negatively affect sleep quality. In this article, we briefly talked about them…

Here are the habits that negatively affect sleep quality:

Irregular Sleeping Hours

One of the most important factors on sleep quality is sleeping and waking routines. So if you have irregular sleeping hours, your sleep quality will decrease drastically. Everyone’s body has a biological clock and accordingly, the body wakes up on its own. If you don’t create a sleeping and getting out of bed routine, your biological clock will be disrupted and you will get out of bed in the morning with poor quality sleep and never rested.

Eliminating this problem is very simple. If you can, you should go to bed before midnight and get out of bed when you feel sleepy.

Shortcuts Made During the Day

Naps made during the day are the enemies of night sleep and naturally sleep quality. If you want to take a nap before or after dinner when you come home tired from work, you are doing it wrong. Remove all the naps you make during the day, even if they are short, from your life as much as possible and spend your days with only night sleep.

In this way, you will both fall asleep more easily at night and get a quality sleep

Night Snacks

You should stop eating something 3-4 hours before going to sleep. Because snacking before going to bed harms the quality of sleep. Going to bed with an empty stomach will help the body rest during sleep and will allow you to wake up more vigorously in the morning.

Also, stay away from excessively spicy dishes, sweets and fatty foods at dinner as much as possible. If you can’t give up your night snacking habit, our last recommendation is to consume easy-to-digest foods 1-2 hours before going to bed, provided that they are less.

Sleeping in Artificial Light

Another habit that negatively affects sleep quality is sleeping in artificial light. The faster you leave this habit, the faster and more positive contributions you will make to your sleep quality. First of all, sleeping in artificial light causes melatonin, known as the sleep hormone, to not be secreted in the body, and therefore sleep duration and sleep quality are seriously reduced.

In addition, sleeping in artificial light causes deviations in what is known as the circadian rhythm, popularly known as the biological clock. If you make your sleeping environment as dark as possible, you will improve your sleep quality a little bit.

Bad Habits Like Alcohol and Smoking

If you think that your sleep quality is not good enough and you want to improve it, you should remove bad habits such as alcohol and cigarettes from your life. Drinking high amounts of alcohol disrupts sleep quality by causing sleep interruptions.

In addition, smoking can make it difficult to fall asleep at night, as well as cause frequent awakenings at night. You can improve your sleep quality by removing these two items and other similar bad habits from your life

A Sedentary Lifestyle

If you are very inactive during the day, you may have trouble falling asleep at night. For this, you must adopt an active lifestyle. Walking during the day, various sports activities and simple exercises will help you improve your sleep quality.

If you move actively during the day and make it a habit, you can go to sleep more easily at night; In this way, you can have a quality sleep.

Today, in the Woman Magazine, we present to you an eye cream made by your own hands. It is very healthy. You can make it at home. It is very easy to apply it day and night for puffiness and remove dark circles under the eyes. Apply it and tell us the results.

the components :-

Coconut Oil

Vitamin E capsule

A small box to fill the cream

Method:

1. Fill a small jar with 1 mm coconut and place it over steaming hot water for a few seconds until it starts to melt.

2. Take a vitamin E capsule and add it to coconut oil and mix them well.

3. Use a pick and mix it all together.

4. Put the cream in the refrigerator until it becomes well-coherent.

Benefits of vitamin E:

In terms of skin health and skin care, the benefits of vitamin E are numerous. In fact, skin care products that contain vitamin E have become an essential part of healthy skin care.

There are a variety of other benefits of Vitamin E for skin care:

Vitamin E products help reduce the appearance of stretch marks.

Vitamin E can help prevent age spots.

It reduces transepidermal water loss of the skin and strengthens the skin’s barrier function.

Dr. Maxim Tyganov, a urologist, declared that men suffer more from the consequences of stress than women.

In an interview with the “Izvestia” newspaper, he points out that stress in men often develops into a chronic condition

“Of course, reactions to stress negatively affect men’s health,” he says. “Because women are more emotionally mobile, and men are used to facing difficulties themselves. Therefore, male stress often develops into a chronic condition.”

And he adds, stress causes hormonal imbalance, as the secretion of adrenaline and cortisol increases in men. And the hormone cortisol over time begins to discourage testosterone, which is reflected in the composition of sperm – its quality decreases.

He points out that testosterone is responsible not only for sexual desire, but also for muscle growth, strengthening bone tissue, memory and attention. Moreover, hormonal imbalance leads to cancer and cardiovascular disease.

And, he adds, there is no specific way to combat stress. But it is better not to remain silent about the existing problems. It should be discussed with close people or specialists.

Have you ever felt calm and relaxed after eating an ice cream or a bag of potato chips when you feel stressed? It happens because some foods have the ability to lift your mood and manage stress levels, and some healthy foods are full of essential nutrients that improve mental health. In this report, we learn Find foods that help reduce your stress levels, according to the “health” website.

A recent study said that eating probiotic foods can reduce stress, improve sleep quality, reduce negative emotions, and enhance their cognitive function, and also has a great potential to reduce psychological stress.

Probiotic foods to improve mental health

There are a number of health benefits of probiotics that go beyond maintaining physical health, and examples of fermented foods such as: yogurt, yoghurt, cheese and sauerkraut, which also contain a high percentage of probiotics, are some examples of foods rich in antibiotics, and these foods contain Live cultures of beneficial bacteria that can colonize the gut and improve its function.

Garlic, onions, and asparagus are prebiotic foods that can help develop good gut bacteria.