{"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\/it\/6-things-to-do-today-to-sleep-better-deeper-and-longer-tonight\/","title":{"rendered":"6 cose da fare oggi per dormire meglio, pi\u00f9 profondamente e pi\u00f9 a lungo stanotte"},"content":{"rendered":"<p>La chiave per un buon riposo notturno \u00e8 nelle scelte che fai tutto il giorno. Aggiungi queste sei mosse alla tua routine quotidiana oggi e sentirai una vera differenza nel modo in cui ti svegli domani.<\/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.: Fai il tuo letto.<\/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>. Inoltre, quando il tuo letto \u00e8 pulito e ordinato, sei meno tentato di strisciare per leggere un libro o parlare al telefono.<\/p> <p><strong>7:15 A.M.: Apri le ombre.<\/strong><br\/>Ottenere la luce solare naturale sul viso entro due ore dal risveglio aiuta a sincronizzare l&#8217;orologio interno con l&#8217;ambiente, afferma Robert Rosenberg, direttore medico del&nbsp;<a href=\"http:\/\/www.pvsleep.com\/\">Sleep Disorders Center in Flagstaff, Arizona<\/a>. Quando il tuo corpo \u00e8 allineato con il ciclo luce-buio della natura, il rilascio di melatonina si regoler\u00e0, quindi troverai pi\u00f9 facile addormentarti di notte.<\/p> <p><strong>12 P.M.: Fai una pausa in palestra.<\/strong><br\/>Un recente studio dell&#8217;Oregon State University ha rilevato che almeno 150 minuti di esercizio da moderato a vigoroso a settimana migliorano la qualit\u00e0 del sonno del 65%. I ricercatori ritengono che il raffreddamento naturale che si verifica dopo un allenamento possa aiutare ad accelerare il declino della temperatura corporea interna associata al sonno, quindi ti addormenterai pi\u00f9 facilmente quando finalmente ti metterai a letto.<\/p> <p><strong>7 P.M.: Cenare con cereali integrali.<\/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>20:30.M.: Fai il bagno.<\/strong><br\/>Concedersi un rilassante rituale notturno che ti separa dalle preoccupazioni del giorno \u00e8 la chiave. E un bagno caldo \u00e8 un buon punto di partenza: un piccolo studio pubblicato sulla rivista&nbsp;<em>Sleep<\/em>&nbsp;ha scoperto che le insonni pi\u00f9 anziane che hanno fatto il bagno almeno 90 minuti prima di andare a letto hanno riportato un miglioramento della qualit\u00e0 del sonno.<\/p> <p><strong>9 P.M.: Guarda la TV sul divano invece che a letto.<\/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 P.M.: Sogni d&#8217;oro!<\/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>La chiave per un buon riposo notturno \u00e8 nelle scelte che fai tutto il giorno. Aggiungi queste sei mosse alla [&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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