Specific diet :
At 5:00 p.m., have a snack enriched with BCAA amino acids, such as fresh goat cheese supplemented with berries, cinnamon and honey. BCAAs make it easier to fall asleep and transition into deep sleep.
For dinner, opt for simmered vegetables and sources of complex carbohydrates like basmati rice, millet or buckwheat. These foods, easy to digest, contribute to the quality of sleep by promoting soothing and regular digestion. 
To view an example of an anti-inflammatory diet to improve sleep quality, please follow this link ⬇️⬇️⬇️.
I take awareness
Soothing herbal tea:
One hour before bed , drink an herbal tea made from ashwagandha, licorice, lemon balm or valerian. These herbs are known for their relaxing properties and improve the quality of sleep.
You can also use food supplement complexes from the SuperSmart brand.
Light physical activity :
Take an evening walk, about 30 to 40 minutes, an hour before bed to relax your body and prepare for sleep.
Magnesium supplementation :
Consider taking magnesium in the form of glycinate or biglycinate up to 200 mg to help relax the muscles and mind.
Regular sleep schedule:
Try to go to bed and get up between 10 p.m. and 6 a.m., respecting your biological rhythms. Even if you have shifted your usual routine, try getting up early to gradually readjust your internal clock.
Reduce exposure to screens:
From 9:00 p.m., avoid gadgets and screens. Choose relaxing activities like reading in indirect light to prepare your body and mind for rest.
Management of nocturnal awakenings:
If you wake up frequently at night, an herbal tea with a little honey before bed can help. Keep a thermos on hand to rehydrate without having to leave your bed, which can further disrupt your sleep.
If you would like to consult the list of vitamins, minerals and other dietary supplements necessary for rapid recovery, you can use the link provided below ⬇️⬇️⬇️
Leave a comment
This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.