DREAM

Quality sleep plays a vital role in maintaining the health and proper functioning of the brain.
During sleep, the body restores strength, processes information accumulated during the day, and strengthens memories.
This is especially important for the hippocampus, the area of ​​the brain responsible for memory and learning. During sleep, consolidation
(the process of unification ) of memory occurs, which helps to better remember
and assimilate new information
One of the key functions of sleep is the production of the hormone melatonin, which is released mainly at night, from 11 p.m. to 2 a.m. Melatonin helps regulate sleep and wakefulness, and has an antioxidant effect, protecting brain cells from damage. A lack of melatonin due to late bedtimes or disrupted sleep patterns can negatively affect sleep quality and overall well-being.
It is therefore important to maintain a regular sleep schedule and create conditions for its optimal production, such as a dark and quiet environment during nighttime rest
Sleep also helps regulate your emotional state, reduces stress levels, and improves your mood. Lack of sleep, on the other hand, can lead to irritability, decreased concentration, and poor cognitive function.
It is important not to go to bed for another 2-3 hours after your last meal, especially a heavy one, otherwise feeling unwell and looking puffy will be your morning companions.

Stay active during the day

Regular exercise can help improve sleep quality, but avoid intense workouts

late at night

Create a bedtime routine

Find relaxing activities like reading, meditation, or a warm bath to help you get into the mood for sleep

Watch your diet

Eat a light meal for dinner and avoid heavy or spicy foods before bed

Be aware of your circadian rhythms

Try to have your main sleep phases between 11 p.m. and 2 a.m., when melatonin production is at its peak

Stay hydrated

Drink water throughout the day, but avoid large amounts of fluids right before bed to avoid waking up during the night
Set a regular sleep schedule

Go to bed and wake up at the same time every day, even on weekends. This helps stabilize your internal biorhythms

Create a suitable environment

Sleep in a dark, quiet, and cool room. Use a sleep mask or thick curtains if the room is too bright

Avoid screens before bed

An hour before bed, stop using phones, tablets, and computers, as the blue light from screens reduces melatonin production

Limit caffeine and alcohol

Avoid drinking coffee, tea, and alcohol in the evening. These substances can disrupt your sleep and reduce its quality



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