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You are desperately looking for ways to get a good night’s sleep and… nothing? Do you get up after a sleepless night and feel in a bad mood from the very morning? Even coffee can’t get you back on your feet, so you reach for energy that shouldn’t be included in a healthy diet?
You probably think a lot during the night: about what has happened in the past, about the fact that you should lose weight a long time ago, that you fail your workouts… in a word – your thoughts are bothering you!
Sleep disorders are one of the most common health problems. As many as 64% of the population declares that they have sleep problems. Women experience them more often than men. Poorly slept nights affect our entire lives – after all, we sleep almost half of our lives! Insomnia affects the condition of the body (worse results at the gym!), mind (problems with concentration!), and causes obesity, dementia, diabetes, and even… depression! If you want to have a good life, take care of your sleep, because it affects your everyday existence.
Surely you know someone who says sleep is for wimps or that they’ll sleep when they die. Sure, only that sleepless death will come sooner. Sleep is one of the basic physiological needs of our body: it is responsible for the well-being, concentration, memory, the ability to think logically, and even the appearance of the skin and hair.
During sleep, the regenerative processes of the entire body intensify. Every single cell of our body rests then. It is during sleep that our brain restarts. If you are wondering how much you should sleep, the answer is very simple: as much as you need. Adults usually need 7-8 hours of sleep.
Below you will find simple and effective techniques that will effectively improve the quality of your sleep and make a restful sleep no longer an impossible dream. Thanks to them you will feel refreshed, you will fall asleep quickly and wake up happy and creative.
1. Separate sleep and rest from work with a thick line
If you want to finally fall into a good night’s sleep, then mark the so-called sleep windows, i.e. constant times of getting up and going to bed. Also, do not forget to set a specific time after which you turn off the computer and phone. Also, do not work in bed or the bedroom. The bed is for sleeping, not for work.
2. Eat lightly and well in advance
Do not overeat before going to bed and eat your last meal 2-3 hours before going to bed. Do you know why? This has to do with the body’s core temperature, which begins to drop as bedtime approaches. This is regulated by a biological clock and makes insomnia worse. If you eat right before going to bed, your gut is working hard instead of regenerating itself.
3. Don’t get stressed
Before going to bed, you should turn off your day and all problems related to your tasks. For this, we encourage you to write down a list of tasks that you will have to face the next day. The point is that we do not think about them before going to bed and that you do not have unnecessary thoughts in your head.
4. Play sports!
Even 20-30 minutes of exercise a day will improve your sleep quality and overall well-being. During training, you produce endorphins, which reduce stress levels and reduce the risk of depression and nervousness. Exercise intensively in the mornings and afternoons, and hard training in the evening is not recommended.
5. Lemon balm
A few hours before bedtime, put aside coffee and tea, as well as energy drinks that will wake you up and keep you awake. Instead, drink lemon balm or a specially composed tea for sleep.
The last way to have a good night’s sleep is the icing on the cake! Something that will never let you down! Sleep problems are caused by a deficiency of serotonin, so it is worth considering its supplementation. You will find it in our 5-HTP. This supplement raises serotonin levels, reduces stress, and has a calming effect. Get it now!
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