How to get a good night’s sleep during the long autumn nights?

 The season has arrived, even for those who couldn’t sleep on tropical nights. Some people seem to sleep less when the seasons change, but for those who suffer from insomnia on hot and humid nights, try aiming for “autumn sleep” and “autumn good sleep” to relieve the lack of sleep in summer. What do you think? Here are some fall sleep tips.

Breakfast is the key to a good night’s sleep even when the seasons change!

The hot and humid tropical nights have passed, and it’s a pleasant season. On the other hand, some people seem to be worried that their sleep becomes light when the seasons change. In order not to suffer from insomnia during the long autumn nights, I would like you to review the tips for a good night’s sleep.

There must be a lot of people who say, “Autumn is the autumn of appetite.” A variety of foods become delicious in autumn, and the body recovers from the summer fatigue, seeking nutrients and increasing appetite.

Food is very important for good sleep. By eating regularly , your body clock will be in good condition, and you will have a well-balanced wakefulness and sleep.

First of all, be sure to eat breakfast . The “belly clock” that was sleeping at night wakes up by having breakfast. If you haven’t eaten breakfast before, try starting with a banana or milk .

Bananas, milk, dairy products, beans and legumes, and meats are rich in an amino acid called tryptophan . In the body, serotonin is made from tryptophan. Serotonin is a neurotransmitter in the arousal system. So, eating lots of tryptophan in your breakfast will help you stay awake during the day.

Mysteriously, at night, serotonin turns into the sleep hormone melatonin . Melatonin starts to be secreted 14 to 16 hours after waking up in the morning, and 1 to 2 hours after that, the amount of melatonin increases and you feel sleepy.

Read Also: What is the Athens Insomnia Scale?

Glycine with seafood for dinner! Mealtime 3 hours before bedtime

If you want a good night’s sleep, dinner should include seafood such as shrimp, scallops, squid, crab and swordfish. It is known that taking ” glycine “, a kind of amino acid contained in many of these ingredients, improves the quality of sleep.

People who take a lot of glycine before going to bed go to deep sleep sooner after they fall asleep (so-called when they fall asleep), and sleep after that is more stable than people who don’t. Plus, you’ll wake up feeling more refreshed, less tired, and better performing during the day.

Three meals a day is basic, but if you get hungry late at night, take a small amount of carbohydrates. Eating greasy foods at night disrupts the balance of hormones secreted while you sleep. Also, if you eat a lot just before going to sleep, your stomach won’t rest and the quality of your sleep will be poor.

Autumn of sports! Incorporate evening exercise to help you fall asleep better

Let’s walk to prevent lifestyle-related diseasesOur body temperature fluctuates by 1 to 1.5 degrees during the day. Most people have the lowest body temperature about 1 to 2 hours before waking up, then it rises to the right and peaks about 19 hours after their usual bedtime. And when the temperature drops, the drowsiness becomes stronger.

If there is a sharp change in body temperature, you can sleep soundly. If you exercise for about 30 minutes in the evening or at night, your body temperature will rise temporarily. After that, your body temperature will drop sharply, so you will be able to fall asleep better than when you are not exercising.

It is not recommended to do too intense exercise just before going to sleep, as the sympathetic nervous system will also be excited. Doing light exercise, such as walking, for 30 minutes an hour or two before going to bed can help you get a good night’s sleep.

Light exercise in the morning is also recommended as it increases alertness. When you exercise, your blood pressure and body temperature rise, and the engine of your mind and body starts. When you exercise with a rhythm, such as walking or practicing your golf swing, serotonin, a stimulant, increases and wakes you up. Exercising outside and getting some sunshine resets your internal clock, regulates your biorhythm, and gives you a healthy start to the day.