{"id":6841,"date":"2023-06-06T16:48:53","date_gmt":"2023-06-06T16:48:53","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6841"},"modified":"2023-06-06T16:48:57","modified_gmt":"2023-06-06T16:48:57","slug":"6-things-to-do-today-to-sleep-better-deeper-and-longer-tonight","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/hi\/6-things-to-do-today-to-sleep-better-deeper-and-longer-tonight\/","title":{"rendered":"6 \u092c\u093e\u0924\u0947\u0902 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0906\u091c \u092c\u0947\u0939\u0924\u0930, \u0917\u0939\u0930\u0940 \u0914\u0930 \u0905\u092c \u0906\u091c \u0930\u093e\u0924 \u0938\u094b"},"content":{"rendered":"<p>\u090f\u0915 \u0905\u091a\u094d\u091b\u0940 \u0930\u093e\u0924 \u0915\u0947 \u0906\u0930\u093e\u092e \u0915\u0940 \u0915\u0941\u0902\u091c\u0940 \u0935\u093f\u0915\u0932\u094d\u092a \u0906\u092a \u0926\u093f\u0928 \u092d\u0930 \u092c\u0928\u093e\u0928\u0947 \u092e\u0947\u0902 \u0939\u0948 \u0964 \u0906\u091c \u0905\u092a\u0928\u0947 \u0926\u0948\u0928\u093f\u0915 \u0926\u093f\u0928\u091a\u0930\u094d\u092f\u093e \u092e\u0947\u0902 \u0907\u0928 \u091b\u0939 \u091a\u093e\u0932\u094b\u0902 \u0915\u094b \u091c\u094b\u0921\u093c\u0947\u0902, \u0914\u0930 \u0906\u092a\u0915\u094b \u0915\u0932 \u091c\u093e\u0917\u0928\u0947 \u092e\u0947\u0902 \u0935\u093e\u0938\u094d\u0924\u0935\u093f\u0915 \u0905\u0902\u0924\u0930 \u092e\u0939\u0938\u0942\u0938 \u0939\u094b\u0917\u093e\u0964<\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/images.ctfassets.net\/yixw23k2v6vo\/4IuN2cxefeU2GCkEIIoI8k\/370d9e10748ce35beb83ae52328836c9\/7073476857_ed8bd0bb42.jpg\" alt=\"Sleeping woman\" title=\"Sleeping woman\"\/><\/figure> <p><strong>7 A.M.: \u0905\u092a\u0928\u093e \u092c\u093f\u0938\u094d\u0924\u0930 \u092c\u0928\u093e\u0913\u0964<\/strong><\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/post.healthline.com\/wp-content\/uploads\/2019\/09\/Female_Waking_Up_1200x628-facebook.jpg\" alt=\"\"\/><\/figure> <p><br\/>Your mother was right\u2014you should tidy up those sheets: People who make their bed every day are 19 percent more likely to report a better night&#8217;s rest, according to a poll by the National Sleep Foundation. &#8220;Research shows that people with sleep problems who use their bed only for sleep improve their rest,&#8221; says Judith Davidson, PhD, author of\u00a0<a href=\"http:\/\/www.amazon.com\/Sink-into-Sleep-Step-Step\/dp\/1936303388\"><em>Sink into Sleep: A Step-by-Step Workbook for Reversing Insomnia<\/em><\/a>. \u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u091c\u092c \u0906\u092a\u0915\u093e \u092c\u093f\u0938\u094d\u0924\u0930 \u0938\u093e\u092b-\u0938\u0941\u0925\u0930\u093e \u0939\u094b\u0924\u093e \u0939\u0948, \u0924\u094b \u0906\u092a \u090f\u0915 \u0915\u093f\u0924\u093e\u092c \u092a\u0922\u093c\u0928\u0947 \u092f\u093e \u092b\u094b\u0928 \u092a\u0930 \u092c\u093e\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0915\u094d\u0930\u0949\u0932 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0915\u092e \u0932\u0941\u092d\u093e\u0924\u0947 \u0939\u0948\u0902\u0964<\/p> <p><strong>7:15 A.M.: \u0930\u0902\u0917\u094b\u0902 \u0916\u0941\u0932\u093e \u092b\u0947\u0902\u0915\u094b \u0964<\/strong><br\/>&#038;nbsp \u0915\u0947 \u092e\u0947\u0921\u093f\u0915\u0932 \u0921\u093e\u092f\u0930\u0947\u0915\u094d\u091f\u0930 \u0930\u0949\u092c\u0930\u094d\u091f \u0930\u094b\u0938\u0947\u0928\u092c\u0930\u094d\u0917 \u0915\u0939\u0924\u0947 \u0939\u0948\u0902, \u091c\u093e\u0917\u0928\u0947 \u0915\u0947 \u0926\u094b \u0918\u0902\u091f\u0947 \u0915\u0947 \u092d\u0940\u0924\u0930 \u0906\u092a\u0915\u0947 \u091a\u0947\u0939\u0930\u0947 \u092a\u0930 \u092a\u094d\u0930\u093e\u0915\u0943\u0924\u093f\u0915 \u0938\u0942\u0930\u091c \u0915\u0940 \u0930\u094b\u0936\u0928\u0940 \u0928\u093f\u0915\u0932\u0928\u0947 \u0938\u0947 \u0906\u092a\u0915\u0940 \u0906\u0902\u0924\u0930\u093f\u0915 \u0918\u0921\u093c\u0940 \u0915\u094b \u092a\u0930\u094d\u092f\u093e\u0935\u0930\u0923 \u0915\u0947 \u0932\u093f\u090f \u0938\u093f\u0902\u0915 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u092e\u093f\u0932\u0924\u0940 \u0939\u0948;<a href=\"http:\/\/www.pvsleep.com\/\">Sleep Disorders Center in Flagstaff, Arizona<\/a>. \u091c\u092c \u0906\u092a\u0915\u093e \u0936\u0930\u0940\u0930 \u092a\u094d\u0930\u0915\u0943\u0924\u093f \u0915\u0947 \u092a\u094d\u0930\u0915\u093e\u0936-\u0905\u0902\u0927\u0947\u0930\u0947 \u091a\u0915\u094d\u0930 \u0915\u0947 \u0938\u093e\u0925 \u0917\u0920\u092c\u0902\u0927\u0928 \u0939\u094b\u0924\u093e \u0939\u0948, \u0924\u094b \u092e\u0947\u0932\u093e\u091f\u094b\u0928\u093f\u0928 \u0915\u0940 \u0930\u093f\u0939\u093e\u0908 \u0935\u093f\u0928\u093f\u092f\u092e\u093f\u0924 \u0939\u094b \u091c\u093e\u090f\u0917\u0940, \u0907\u0938\u0932\u093f\u090f \u0906\u092a\u0915\u094b \u0930\u093e\u0924 \u092e\u0947\u0902 \u0938\u094b \u091c\u093e\u0928\u093e \u0906\u0938\u093e\u0928 \u0932\u0917\u0947\u0917\u093e\u0964<\/p> <p><strong>12 \u092a\u0940.M.: \u090f\u0915 \u091c\u093f\u092e \u092c\u094d\u0930\u0947\u0915 \u0932\u0947 \u0932\u094b \u0964<\/strong><br\/>\u0913\u0930\u0947\u0917\u0928 \u0938\u094d\u091f\u0947\u091f \u092f\u0942\u0928\u093f\u0935\u0930\u094d\u0938\u093f\u091f\u0940 \u0938\u0947 \u0939\u093e\u0932 \u0939\u0940 \u092e\u0947\u0902 \u090f\u0915 \u0905\u0927\u094d\u092f\u092f\u0928 \u092e\u0947\u0902 \u092a\u093e\u092f\u093e \u0917\u092f\u093e \u0915\u093f \u092a\u094d\u0930\u0924\u093f \u0938\u092a\u094d\u0924\u093e\u0939 \u092e\u0927\u094d\u092f\u092e \u0938\u0947 \u091c\u094b\u0930\u0926\u093e\u0930 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0947 \u0915\u092e \u0938\u0947 \u0967\u096b\u0966 \u092e\u093f\u0928\u091f \u096c\u096b \u092a\u094d\u0930\u0924\u093f\u0936\u0924 \u0938\u0947 \u0928\u0940\u0902\u0926 \u0915\u0940 \u0917\u0941\u0923\u0935\u0924\u094d\u0924\u093e \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0964 \u0936\u094b\u0927\u0915\u0930\u094d\u0924\u093e\u0913\u0902 \u0915\u093e \u092e\u093e\u0928\u0928\u093e \u0939\u0948 \u0915\u093f \u090f\u0915 \u0915\u0938\u0930\u0924 \u0915\u0947 \u092c\u093e\u0926 \u0939\u094b\u0928\u0947 \u0935\u093e\u0932\u0947 \u092a\u094d\u0930\u093e\u0915\u0943\u0924\u093f\u0915 \u0936\u0940\u0924\u0932\u0924\u093e \u0938\u0947 \u0928\u0940\u0902\u0926 \u0938\u0947 \u091c\u0941\u0921\u093c\u0947 \u0915\u094b\u0930 \u0936\u0930\u0940\u0930 \u0915\u0947 \u0924\u093e\u092a\u092e\u093e\u0928 \u092e\u0947\u0902 \u0917\u093f\u0930\u093e\u0935\u091f \u0915\u094b \u0924\u0947\u091c \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u092e\u093f\u0932 \u0938\u0915\u0924\u0940 \u0939\u0948, \u0907\u0938\u0932\u093f\u090f \u091c\u092c \u0906\u092a \u0905\u0902\u0924 \u092e\u0947\u0902 \u092c\u093f\u0938\u094d\u0924\u0930 \u092a\u0930 \u0906\u0924\u0947 \u0939\u0948\u0902 \u0924\u094b \u0906\u092a \u0905\u0927\u093f\u0915 \u0906\u0938\u093e\u0928\u0940 \u0938\u0947 \u0938\u094b \u091c\u093e\u0924\u0947 \u0939\u0948\u0902 \u0964<\/p> <p><strong>7 \u092a\u0940.M.: \u0938\u093e\u092c\u0941\u0924 \u0905\u0928\u093e\u091c \u092a\u0930 \u092d\u094b\u091c\u0928 \u0915\u0930\u0947\u0902\u0964<\/strong><\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.tasteofhome.com\/wp-content\/uploads\/2018\/03\/Poached-Egg-Buddha-Bowls_EXPS_SDFM18_199436_D10_05_4b-3.jpg\" alt=\"\"\/><\/figure> <p><br\/>Try adding one cup of whole wheat macaroni to your dinner a few nights a week\u2014it contains 38 percent of your daily value of magnesium. &#8220;Magnesium has a relaxing effect on the muscles and the nervous system,&#8221; says Rosenberg. &#8220;It also helps with production and absorption of one of the main sleep-promoting neurotransmitters.&#8221;<\/p> <p><strong>8:30 p.M.: \u0938\u094d\u0928\u093e\u0928 \u0915\u0930\u0947\u0902\u0964<\/strong><br\/>\u090f\u0915 \u0906\u0930\u093e\u092e \u0930\u093e\u0924 \u0905\u0928\u0941\u0937\u094d\u0920\u093e\u0928 \u0939\u0948 \u0915\u093f \u0906\u092a \u0926\u093f\u0928 \u0915\u0940 \u091a\u093f\u0902\u0924\u093e\u0913\u0902 \u0938\u0947 \u0905\u0932\u0917 \u092e\u0947\u0902 \u0932\u093f\u092a\u094d\u0924 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948 \u0964 \u0914\u0930 \u090f\u0915 \u0917\u0930\u094d\u092e \u0938\u094d\u0928\u093e\u0928 \u0936\u0941\u0930\u0942 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u0905\u091a\u094d\u091b\u0940 \u091c\u0917\u0939 \u0939\u0948: \u091c\u0930\u094d\u0928\u0932 \u090f\u0902\u0921 \u090f\u0928\u092c\u0940\u090f\u0938\u092a\u0940 \u092e\u0947\u0902 \u092a\u094d\u0930\u0915\u093e\u0936\u093f\u0924 \u090f\u0915 \u091b\u094b\u091f\u093e \u0938\u093e \u0905\u0927\u094d\u092f\u092f\u0928;<em>Sleep<\/em>\u090f\u0928\u092c\u0940\u090f\u0938\u092a\u0940;\u0928\u0947 \u092a\u093e\u092f\u093e \u0915\u093f \u092c\u093f\u0938\u094d\u0924\u0930 \u0938\u0947 \u0915\u092e \u0938\u0947 \u096f\u0966 \u092e\u093f\u0928\u091f \u092a\u0939\u0932\u0947 \u0938\u094d\u0928\u093e\u0928 \u0915\u0930\u0928\u0947 \u0935\u093e\u0932\u0940 \u092c\u0921\u093c\u0940 \u092e\u093e\u0926\u093e \u0905\u0928\u093f\u0926\u094d\u0930\u093e \u0928\u0947 \u0928\u0940\u0902\u0926 \u0915\u0940 \u0917\u0941\u0923\u0935\u0924\u094d\u0924\u093e \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0915\u0940 \u0938\u0942\u091a\u0928\u093e \u0926\u0940 \u0964<\/p> <p><strong>9 \u092a\u0940.M. : \u092c\u093f\u0938\u094d\u0924\u0930 \u0915\u0947 \u092c\u091c\u093e\u092f \u0938\u094b\u092b\u0947 \u092a\u0930 \u091f\u0940\u0935\u0940 \u0926\u0947\u0916\u0947\u0902\u0964<\/strong><\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cdn.images.express.co.uk\/img\/dynamic\/1\/590x\/couch-potato-diabetes-warning-567838.jpg\" alt=\"\"\/><\/figure> <p><br\/>Don&#8217;t tuck in for the night until you&#8217;re truly tired. &#8220;Every minute you spend awake\u2014and out of your bed\u2014increases your need for deep sleep, also known as your sleep drive,&#8221; says Colleen Carney, PhD, coauthor of the upcoming book\u00a0<a href=\"http:\/\/www.barnesandnoble.com\/w\/goodnight-mind-rachel-manber-phd\/1114307536\"><em>Goodnight Mind: Turn Off Your Noisy Thoughts and Get a Good Night&#8217;s Sleep<\/em><\/a>. &#8220;Spending more time in bed actually tells your body that you need less rest, so you end up cutting your sleep drive short.&#8221;<\/p> <p><strong>10 \u092a\u0940.M.: \u092e\u0940\u0920\u0947 \u0938\u092a\u0928\u0947!<\/strong><\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/images.fineartamerica.com\/images\/artworkimages\/mediumlarge\/1\/sweet-dreams-julia-art.jpg\" alt=\"\"\/><\/figure> ","protected":false},"excerpt":{"rendered":"<p>\u090f\u0915 \u0905\u091a\u094d\u091b\u0940 \u0930\u093e\u0924 \u0915\u0947 \u0906\u0930\u093e\u092e \u0915\u0940 \u0915\u0941\u0902\u091c\u0940 \u0935\u093f\u0915\u0932\u094d\u092a \u0906\u092a \u0926\u093f\u0928 \u092d\u0930 \u092c\u0928\u093e\u0928\u0947 \u092e\u0947\u0902 \u0939\u0948 \u0964 \u0906\u091c \u0905\u092a\u0928\u0947 \u0926\u0948\u0928\u093f\u0915 \u0926\u093f\u0928\u091a\u0930\u094d\u092f\u093e \u092e\u0947\u0902 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":6842,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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