Do you insist on eight hours of sleep? It's not the quantity that counts

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Do you insist on eight hours of sleep? It's not the quantity that counts
Do you insist on eight hours of sleep? It's not the quantity that counts
Anonim

Those who often complain that they don't have enough time to rest should know that the condition of physical and mental well-being and constant freshness is not that we sleep the sleep of the righteous for 8-9 hours.

University of California sleep researchers studied the sleeping habits of more than one million people and found that there is no significant reason to sleep more than six and a half hours a day. What's more, based on the results, the respondents who reported six and a half hours of sleep lived much longer than those who used to sleep eight hours.

However, do not despair, eight hours is not fatal either, but according to experts, the right quality of sleep is at least as important as its length. Lack of sleep not only increases the risk of obesity, but also heart problems and cancer. If you tend to wake up groggy because you are unable to sleep soundly through the night, make sure you take the right vitamins. Based on the book The Bulletproof Diet, Women's He alth magazine collected the useful minerals and vitamins that will help you get a good rest.

shutterstock 146998997
shutterstock 146998997

Magnesium

Recommended daily dose: 600-800 mg

Magnesium is used by our body in more than 300 enzymatic processes (nutrient breakdown, impulse transmission, cardiovascular, immune and hormonal functioning), so it is no coincidence that the energy level of the cells decreases in the case of low magnesium levels. If we consume enough magnesium, our body is better able to withstand stress. In addition to tomatoes, pears, raisins and bananas, oilseeds (walnuts, poppy seeds) also contain magnesium.

Potassium

Recommended daily dose: 400 mg potassium citrate

Potassium, which is found in large quantities in fresh vegetables and fruits, is especially recommended for those who suffer from heart rhythm disorders or leg muscle spasms at night. According to Dave Asprey, 100-200 mg per day is enough at first, which can be gradually increased.

L-theanine

Recommended daily dose: 100 mg

The amino acid in green tea relieves stress and helps you relax, but a cup of cocoa before bed can also help banish insomnia. "Both cocoa and chocolate are full of countless vital flavonoids, and these have a positive effect on circulation, thereby ensuring a restful sleep," psychiatrist Dr. Judit Radics, sleep expert, told Dívány.

Ornithine

Recommended daily dose: 500-1000 mg

Another important amino acid, ornithine, gets rid of ammonia accumulated in the intestine, a cell poison whose elimination not only reduces stress, but also improves short- and long-term memory. Foods rich in ornithine include dairy products and meat, especially chicken.

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151044926

L-tryptophan

Recommended daily dose: 500 mg

Many people associate the effect of L-tryptophan, which is an excellent antidote to insomnia, anxiety and depression, with the stupor after large feasts. According to Dave Asprey, it is not recommended to take more than 500 mg of it, otherwise it can cause inflammation. "Tryptophan is also a part of oily seeds, but it can also be found in turkey meat and cottage cheese, so in order to get a restful sleep, it is worth eating these foods regularly - taking into account the principles of nutrition science, according to which proteins together with carbohydrates, carbohydrates together with proteins and fats to be consumed," added Dr. Judit Radics.

Melatonin

Recommended dose: 2-3 mg

Melatonin is a hormone that our body can produce when we manage to get a good night's sleep in complete darkness. Therefore, it is not necessary to take it daily, only 1-2 times a week, in order to improve the quality of sleep.

Vitamin D

Recommended daily dose: depends on body weight, but roughly 4,000 international units are recommended for adults.

The lack of vitamin D is to blame for some sleep disorders, insufficient quantity and quality of sleep, and waking up in an unpleasant mood. Since we spend most of our lives indoors, surrounded by artificial lights, we dress up, wear sunglasses and use sunscreen - which are all useful habits, of course - our body does not get enough vitamin D or is unable to synthesize it. In winter, it is especially worth refueling in the morning with this important vitamin in the form of dairy products, eggs or liver, if you want to have a more restful night.

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