Resumo de Sleep Well Tol Ive Long

Sleep well tolive long
From the Perspective of longevity,sleep maybe turn out to
be ore important than most people think. There is plenty
of compelling evidence supporting the argument that Sleep
is themost important predictor of how long youlie,perhaps
more important than whether you smoke,exercise or have high
bloodpressure or cholesterol levels. Although sleep needs
vary,people who sleep about eight hours on average tend to
live longer. However those who have sleep disorders and
spend manyhours in bed arenot really long-sleepers?. Their
sleep is disrupted repeatedly by short,unremembered
awakenings that severely cut down on realsleep time. Apnea
and other disorders like excessive daytime sleepiness,can
be life-threatening health problems. If you are reading
this at four in the morning,you aren?t alone-approximately
half of all adults experience insomnia at some point in
their lives. However,if youfolow this diet,your sheep-
counting days maycome toan end. Here?s why:the
carbohydrates in food help our bodies produce serotonin a
sleep inducing hormone. This meal plan incorporates plenty
of healthycarbohydrate-rich foods life fruit,pasta,potatoes
and brown rice. Milk contains trytophan,an amino acid
thatpromotes sleep. This diet includes promotes sleep.
This diet includes skimmed milk withmeals and as a before-
bed snack. Digesting a big dinner can prevent you from
resting comfortably with that inmind,this meal plan
promotes eating more for breakfast and lunch,and less in
the evening. Here?s a guide on how you can start eating
the breakfasts,lunches,dinners and snacks that will help
you get more rest. Option one:.plain oatmeal cooked
withskimmed milk,banana,whole-grain toast spread with
peanut butter,fresh orange,skimmed milk.,high fibre
breakfast cereal,skimmed milk,fresh fruits.Lunch 2
chapatisfresh raw vegetables,500gm fish,1 cup skim
milk.
Option two :500gm.chicken,1 cup steamed green
vegetables, ½ cupbrown rice,1 cup fruit salad,11 cup
skimmed milk
Option three: 1 cup lentil soup,1 slice
whole-wheat bread,2 cupstossed salad, ½ cuporanges,1 cup
skimmed milk. Dinner:Remember to eat this meal at least
three hours before you plan to goto bed. Option one:250gm
chicken, ½ cup boiled potato, ½ cup cooked
greenvegetables,water with a dash of lemon. Option
two:250gm chicken, ½ brown rice, ½ cupgreen vegetables, 2
glasses of water. Optin three:1 cup spaghetti with
meatballs,1 cup tossed salad,2 glasses of water.
Snacks:choose one of these relaxing treats to prepare you
for sleep:Dos and Don?ts:Here are a few eating tips tokeep
in mind when you?re suffering from insomnia.Dos:Drink warm
millk before going to bed. Drink tea,if yu prefer to skip
yor late-night snack. Enjoy complex carbohydrates. Eat
like a king at breakfast and a pauper at dinner.
Don?ts:Drink caffeine,including caffeinated coffee,tea and
sodas,throughout the day,and especiallyduring the evening.
Use alcohol as a sleep aid-it actuallycauses restless sleep
and should be avoided.

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