At three o'clock in the morning, if you are not sleeping, then you are sure to come up with something that seems necessary to write down. And here you lie, thinking, thoughts seem so poetic, but when you decide to write it down, it turns out to be utter nonsense. And you constantly read all these tips “read this to write better”, “do this to write better”, “pray to write better” (may the believers forgive me, I hope I did not hurt their feelings), “do yoga to write better” (absurd, but after the previous paragraph, why not), but in fact, to write better, you just need to write. My literature teacher at school told me about this (and I remember her again, I definitely need to go and visit them with the class teacher). I am often asked what it takes to write well. I don't know, I'm bad at writing myself. I edit better. Because I edit a lot. This is the secret, probably - do a lot, and there are more chances that something will work out. Write one story, reread it, tear it up, write a second one, reread it, glue the first one, write more, write works, texts, stories one by one. Give one of your best works to a friend to read - if a good friend, then he will criticize, if he does not criticize - give it to another person. Finally, listen to what it deserves about your work, to be told about it. Accept criticism and redo the text, put it away. Take on another job. And don't forget to read yourself. Be the most severe critic of your activities, do not indulge yourself, do not justify yourself. You can write well, you need to practice, don't forget it and don't give up. You can learn to write well, you just need to determine what is “good” for you. Well - this is when there are no fifteen single-root words in three lines, well - when the logic can be traced from sentence to sentence, and in the middle of reading the text, the reader does not raise his eyebrows in a dumb "where?". good - this is the phrase "ironic production" instead of "interesting performance" (where appropriate, of course). You can still reach the level of "excellent" - this is the case if the reader reaches the end of the text, and does not half decide that the author is fooling him by writing formally agreed words connected into sentences. But do not rush to get upset if the first, second and even third reader does not reach the end of the material you have written. You yourself must determine who your reader is. And if the first three did not work out, perhaps the problem is still in them, and not in the text, if the fourth one understands what you wanted to convey? The problem sometimes is that the problem is too tough for people. Or just the mood to watch The Chronicles of Narnia, and you slip Amarcord to them. In any case, it is important for yourself to define "your" reader. And do not try to get a five-year-old child to read "The Hopscotch Game", and from a twenty-five-year-old who prefers to play hopscotch and read signs in the subway, do not expect a sudden passion for Cortazar.

Old age is a scary word. But only at first glance. After all, there is active old age. In order for life to be rich at 65 and after, you need not only desire, but also good health. And it does not depend on genetic predisposition. Genes are responsible for only a third of the ailments that accompany aging. Environmental factors are more important: lifestyle, social support, level of medical care.

In the piggy bank of the MYTH, there are many books with the secrets of active longevity. In this article, we have collected the most "juice" for you. So, what to do in youth to feel good at 65?

Eat right

The healthiest retirees in the world live in Okinawa, an archipelago of subtropical islets in the East China Sea between Japan and Taiwan. The average life expectancy here is 85 years. Older people in Okinawa don't just live longer, they live healthier lives and suffer little or no age-related diseases. It's about the diet of the locals. It contains almost no saturated fat, sugar and salt. Its main components are fish, shellfish, tofu, seaweed, rice, vegetables and fruits. However, the most important thing is moderation. Okinawans don't overeat.

“In life, everything is built on compromises. You sacrifice one thing to get another, and you cannot get both together. Accept it,” Eldrie (60) wrote.

Sarah (58) gave similar advice: “I would tell my 30 year old self to put aside what other people think and identify my natural strengths, my passion, and then build my life around that.”

And Erickson, 49: “In a word: focus. You can achieve more in life if you focus on doing one thing very, very well.”

What does this have to do with feeling at the age of "a little over ..."? Direct! If you spend your whole life doing what you like, you will experience less stress and get more positive emotions. It will definitely affect your health.

Do not be angry!

In 2007, director Tim Samuels brought together the oldest rock band. The cover-singing group of older people broke into the UK charts and rocked YouTube with five million views. One of the members of the group was the heroine of the book "The Age of Happiness" Grace Cook.

Photo from the book "The Age of Happiness"

Grace became a rock star when she was 83. The secret to an active life, according to Grace, is simple: “I forgive everything, I don’t know how you can be angry with someone because of something. Life is what you make it. Be happy is the most important thing. Be happy and listen to people. Just listen to them and try to understand what they are talking about."

Move!

November 26, 2011 Robert Marchand set a record in the French commune of Mitry-Maury. He rode a stationary bike 23 kilometers in an hour. At that moment he was 100 years old!

Three months passed and he repeated his success - he drove 24 kilometers on a real one. Given that the average speed of cycling is 12 kilometers per hour, Marchand showed a brilliant result.

In an interview after the race, he joked that he deliberately drove slower so that it would be easier for others to beat his record. André Aleman spoke about this in the book "The Brain in Retirement". The record holder himself says that he always led a healthy lifestyle, did not smoke a single cigarette and tried to drink less alcohol. For the elderly and the young, he gives the same advice: get moving!

Take care of your teeth

By the age of 30, teeth can already be badly damaged. But there is still a chance to fix everything. And you need it not only for a beautiful smile. Scientists have found a link between dental disease and heart disease. Chronic infections in the oral cavity provoke the development of atherosclerosis.

In The Brain in Retirement, the author explains that dental health also affects cognitive skills. Chewing is good for the brain. There are studies confirming that chewing gum improves the flow of oxygen to the brain and thereby strengthens cognitive skills (the ability to perceive information).

Since many older people experience dental problems, they are often offered food that does not require chewing. As a result, their chewing ability deteriorates. This is why good dental care is critical for older people.

Take supplements if you feel the need

This item is optional. But if you feel like you're not getting something from your food, look into supplements. Of course, before use, it is better to take the necessary tests and consult a doctor. In the book "Transcend", the authors voice a list of nutrients that are extremely beneficial for brain health.

Table from the book "Transcend"

• Vinpocetine - increases blood circulation in the brain, improves memory.
• Phosphatidylserine - slows down memory loss, may help restore memory in some patients with age-related memory impairment. And most importantly, reduces the level of cortisol - the main hormone of aging.
• Acetyl-L-carnitine - increases the performance of mitochondria - energy sources inside cells. Slows down inflammatory processes in brain tissues.
• Ginkgo biloba - slows short-term memory loss in the elderly.
• EPA and DHA are the main components of omega-3 fats. They help maintain the elasticity of brain cell membranes.
• And also phosphatidylcholine, S-adenosylmethionine. They also help maintain memory and mental clarity.

Make time for yourself

Spend at least half an hour a day alone. Without people, phone, TV and laptop. Do something that brings you pleasure: write down thoughts in a notebook, listen to music, or engage in creative meditation, for example, with help for adults.

Of course, the secrets of active longevity do not end there. For those who plan to live as long as possible and maintain health until old age, they have collected. And remember that age is old age. Don't believe? The evidence is in the book "Be Healthier". It contains 30 stories of real people who, by their own example, proved that health and a beautiful body can be maintained far beyond 50. Be healthy!

At one fine moment in my life, I realized that something was missing in me: it seems that you live, but something is not right and wrong. I looked at myself from the outside and in the mirror, went through one strong training on my own, read a couple of developing books. I made disappointing conclusions that I have a bunch of bad habits, I hardly devote time to my health, I'm not popular with girls, my level of disorganization goes off scale, and besides, I often get away from solving complex life tasks.

It doesn't matter how many days are in your life, what matters is how much life is in your days!

Sport

It all starts with its implementation in your life. We start with basic exercises, but they must be performed every day. These are simple exercises: squats, on the press (raising the torso), push-ups. It all starts with a repetition of 5 times and every day increases by 1 time, you can perform two visits per day. In a month, you will squat 35 times, do ab exercises 35 times, and do push-ups 35 times. Then you can increase the number of repetitions as needed, but be sure to do it every day.

Each person needs to find his own sport, and you should not be led by fashion: everyone runs, which means running, everyone does yoga, which means yoga. Look for your sport that will suit you completely: loads, interest, time, financial component, people. It should be an extension of your essence.

I tried for a year, gym, boxing, running, jiu-jitsu, aikido, cycling. At the same time, he was engaged in several types for several months. It was a great time, because it was an absolute benefit for my health, and I also understood more and more what exactly I want from sports.

My choice fell on jiu-jitsu and swimming is the basis of my sports development. Now this is for life, because the pleasure that I get in the classroom is difficult to put into words, and my success in this field only reinforces this conviction.

Books

You will have to read a lot. An excellent result is 40–50 books per year. I have read 42 books and I understand that 50 books a year is realistic. The main thing is to read without stopping. And, of course, do not watch TV and do not stay too long on social networks.

Read only to develop your mind: psychology, Russian and foreign classics, self-development, finance - no tabloid or entertaining books.

Outline the essence of what you read, what impressed or disliked the book, memorize quotes. So you train your memory and you can always surprise your interlocutors with smart sayings from books.

Ayn Rand's book Atlas Shrugged greatly influenced me with its fundamental nature and strong dialogues, as well as situations similar to events from my life.

My morality, the morality of reason, is contained in one axiom: reality exists in one choice - to live. Everything else flows from here. To live, a person must consider three things as the highest and decisive values: Reason, Purpose, Self-Respect. Reason as the only tool of knowledge, Goal as the choice of happiness, which this tool should achieve, Self-respect as an indestructible confidence that he is able to think and his personality is worthy of happiness, which means worthy of life. These three values ​​require all the virtues of man, and all his virtues are connected with the relation of existence and consciousness: rationality, independence, purity, honesty, justice, efficiency, pride.

Ayn Rand, Atlas Shrugged

Discipline

What distinguishes a strong personality from an ordinary person is this. Regardless of your mood, motivation, external circumstances, family relationships, do what is necessary at a given time.

Learn to swim against the current of life circumstances, educate yourself so that the internal state does not depend on what is happening around. It was very hard and not everything worked out right away, as there were breakdowns. But I went forward again and again with the support of loved ones and an inner desire to go this way at all costs.

Where can you start? From the morning ritual. Here is the simplest and most effective method for honing discipline: get up immediately at the wake of the alarm clock, wash your face, turn on the music, do exercises with strength exercises, then a contrast shower, a healthy breakfast (without fried and sweet) and reading a book (you can on the way to the office) .

So you need to do until you can do it automatically and without forcing yourself. It took me 3 months, sometimes, of course, there were failures, especially after overloaded days. I recommend to anyone who wants to change their lifestyle to develop their own morning ritual.

We must learn to control ourselves: our speech, gait, gaze and gestures. Wherever you are, at home, at work, in the gym, you should radiate confidence and act without too much fuss. Remember the principle of feedback: even if you don’t feel like that, this feeling of confidence and discipline will come.

A very useful exercise for the development of inner strength - despite all your natural fears, do not look away from the interlocutor, from the people passing by who look into your eyes. Frankly, martial arts helped me in this. But it is also good to look with a warm look, showing that you are benevolent.

To educate myself, I learned to deny myself pleasures: bars, alcohol, sweets, cigarettes, impulsive shopping, idleness, empty talk at work. This may not happen right away, but we need to think about it all the time, work in this direction. And one day I said to myself: “Yes, I haven’t had alcohol for three months and I haven’t eaten sweets for two months.”

I attended sports classes or courses despite my mood, circumstances, weather and my motivation. Set a schedule and stick to it, discard all your favorite excuses. I liked coming to the hall when something was stopping others and when there were like-minded people who were ready to support me in these endeavors.

And most importantly - you need to learn to control yourself when little is working out, and a mess is going on around. Be an island of calm and cold endurance.

Finance

Keep a financial journal. Lead it for a month, second, third and do not stop. And do not just keep it, but analyze every month what goes where, why and how to fix it.

I had big expenses for coffee - 1,300 rubles a month. I realized that it was time to reduce its amount, and now the level of spending on coffee is 600 rubles per month. Coffee is my weakness that I don't want to get rid of.

Many say that a magazine is a useless thing: "I already know how much I spend and earn." And you try to keep it for 1 year with accurate analysis and graphs and you will see the whole picture of your financial literacy or illiteracy.

Keep yourself in financial asceticism, stop buying what you don’t need or is imposed by advertising and acquaintances. Most of our purchases are useless and will not be useful in life, and it is quite easy to do without them.

Find additional income, even if it is small, but it will motivate you to achieve even greater achievements. Let it be an increased workload at work, additional work (of any format), freelancing, selling unnecessary things, teaching other people. The mistake of the majority - everyone wants a lot of money at the initial stages, but this does not happen. You do not immediately earn a lot at work, and in life everything is gradual.

Relations

This point is more about men who have not found their soul mate or even do not want to, which I was. If you are alone and have a lot of time, develop the skill of meeting girls. Register on dating sites, meet in cafes and on the street, chat in the gym, ask friends about girls you know.

Try different communication strategies: gentleman, macho, modest, sports guy. Meet girls smarter than you, admit it, conquer them.

In various situations, not everything will work out: wrong words, wrong method, not your person, failures in bed. But you do not stop, it should temper you.

And over time, you will learn to understand the opposite sex, learn how to easily start a conversation, make beautiful compliments. Girls will often reciprocate, they will feel an interesting personality in you. But do not be self-confident, look for the one who will appreciate your qualities "without cuts", and be faithful and faithful to her.

If it's simple - love, suffer, conquer, disperse and start anew. Become the one with whom you want to spend time, with whom you will be comfortable in any situation, be able to understand and listen to the other person. And remember that your significant other can always leave you, so enjoy every moment together.

Skills

Start developing skills you didn't have before, such as breaststroke, typing, contextual planning, emergency driving. Master them, find a mentor on the topic, get training. Such achievements develop the personality, make it multifaceted.

You will also learn how to deliberately step out of your comfort zone and overcome fear, which will later become your driving force. All great achievements begin with small victories over yourself.

Over the past 12 months, I have been doing things I have never done before: heavy weight training, meditation, training with children, training, austerity.

Spirituality

Define your values ​​in life, create internal and social rules for yourself, find your "I".

Finally, find the answer to the eternal question: “Why am I here? What is my mission?

How? Ask yourself important questions, do not look at other people who are drifting like a boat in the ocean, become a guide for yourself and others. Read spiritual books, visit spiritual places and, finally, create your own picture of the world order. This is very important, so you will become steadfast and you will have your own faith. Not the one that is shown in the media, but its own inner one.

Most people are afraid to ask themselves difficult questions and close themselves with materialism, like I did in my time, but this is a dead end branch of development. Things and household fuss cannot be closed, they will not give you the happiness that you will feel when you find something important inside that will lead you further.

Good Habits

As you get rid of bad habits and change structurally, you will need other habits - and it is better that they are useful.

For example, if you talk a lot, learn to be silent and listen to the interlocutor, even when your tongue is itching - be silent.

If you eat a lot of sweets, replace it with nuts or dried fruits, do not eat so much chocolate and cookies, drinking sweet tea.

Books are a great rescue from TV and Internet addiction. It's just that the brain doesn't want to "thin" anymore.

If you have nothing planned and everything happens just like that, start a notebook, write down all your tasks for the day, week, month. Write down the thoughts that come to you, fresh ideas, describe events and people. Keep track and analyze your life.

If you smoke, quit and immediately hit a sport, preferably one where the lungs work the most to expel all the resins from yourself.

Algorithm for structural change in 12 months

• Sports load every day. Decide on your sport for a long time, do it, no matter what, for a whole year.
• Read a lot of books, 3-4 per month. Write down a summary of what you read.
• Develop discipline. Deny yourself pleasure. Stay calm when it's stormy. Try to deny yourself something every month.
• Develop financial literacy. Keep a financial journal and find extra income throughout the year.
• If you are single - look for your soul mate and develop the skill of seduction. If you are not alone, fall in love again with your chosen one.
• Learn new skills you didn't know before. Desirable - 1 skill in 2 months.
• Find an answer for what you are here for, even an approximate one - it will already be good. Spend as much time on this as you see fit.
• Get good habits instead of bad ones. This is everyday work.

Victory over yourself is the true success in life.

Change is difficult, but possible. The main thing is to want to set yourself interesting (and not so) goals and achieve them, no matter what. Everything will not work right away, there will be misfires, breakdowns, but the movement vector must be maintained, and you will definitely break through the barrier of your weakness.

If you think that this requires motivation or money, you are mistaken: you only need one pure desire to become better than you are, and time, which is already so small in our lives. But remember, there is no limit to perfection, this is a constant work on yourself, and it continues until the end of your days. A developed personality lives much happier than those who are weak in front of themselves and recede before life circumstances.

What to do to feel good

1. Go outside every day just to take a walk. Walk daily for 10-30 minutes. And smile more often!

2. Sit in peace and quiet for at least 10 minutes a day.

3. Sleep at least 8 hours a day.

4. Enter into your life the rule of three "e" - enthusiasm, energy, empathy (empathy, sympathy for others).

5. Play more, whether it's contests or word games with your child.

6. Read more books every month than the previous month.

7. Set aside time to meditate, think, dream.

8. Include in your social circle people aged 70 and over, as well as children under 6 years old.

9. Before you get up in the morning, take five minutes to dream about something good and soak in bed.

10. Eat more straight from trees and fruit beds that have not undergone any processing, and less food that has been processed.

11. Drink plenty of water.

12. Try to cheer up or cheer up at least three people during each day.

13. Don't waste your precious energy on chatter.

14. Leave the past in the past. Don't remind your partner of past mistakes.

15. Don't resent what you can't change. Invest your energy in the present moment.

16. Try to perceive life as a series of lessons, and yourself as a student. After all, even if a student is not ready for algebra, then this is not the end. So are you - just take the lessons from life, and if it doesn’t always work out, then this is not a reason to stop learning.

17. Do not neglect the classic principle of nutrition, expressed in a simple saying: "Eat breakfast yourself, share lunch with a friend, give dinner to the enemy."

18. Laugh and smile more.

19. Life is too short to waste time hating something or someone. Get rid of the feeling of hatred.

20. Don't take yourself so seriously.

21. You don't have to win at everything.

22. Make peace with your past.

23. Don't compare your life with the lives of others. Don't compare your partner to other people.

24. No one will make you happy except yourself.

25. Forgive everyone and for everything.

26. What others think of you is none of your business.

27. Time puts everything in its place.

28. It doesn't matter if the situation is good or bad - it will change anyway.

29. Work won't save you when you're sad. Please contact your friends.

30. Exclude from your life everything that is not useful, not beautiful, not interesting.

31. Envy is a useless waste of time. You already have everything you need, or you will have everything you need in a lifetime.

32. The best is yet to come.

33. No matter how you feel, wake up in the morning, get up and get dressed.

34. Enjoy every moment of life, try new things, do not stop there.

35. Call your parents, your family, your relatives as often as possible.

36. Your inner life is always important, it deserves happiness.

37. Give something to others every day.

38. Don't do more than you can.

39. Every morning enjoy the fact that a new day has come, and it will surely be better than the previous one.

40. You are unique and wonderful! Isn't that happiness?

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What to do to get enough sleep?

According to an article by somnologists Mikhail Poluektov and Tatyana Ostroumova, in order to maintain high performance and resist stress, we must, among other things, follow the rules that allow us to sleep well. Summarizing, we can say the following.

Going to bed and waking up at the same time Every person's body produces the hormone melatonin during the transition from daylight to darkness, which promotes sleep. By going to bed every time at the same time (and not before dark, at four in the morning), you accustom yourself to produce a hormone at a certain hour. If this is not done, melatonin will be produced unevenly, it will be difficult to fall asleep.

Create a comfortable sleep environment

It is believed that good sleep is an excellent prevention of blues.

Do not go to bed hungry (but do not eat up at night) Maybe one of our readers remembers the life of a pioneer camp: before going to bed they gave a glass of kefir. This is a scientifically based action, although not ideal. Still, a glass of kefir right at night is too much. The nutrients contained in kefir (even fat-free) will be in the blood during sleep. The body, unable to use them to produce energy to maintain physical activity, will deposit them in fat cells. It is better to eat something light (vegetable salad for example) about an hour before bedtime. Hunger prevents sleep. But if you eat before bed, you will get fat.

For those who still experience insomnia, somnologists give two simple tips.

Sleep restriction therapy

Stimulation restriction method

And finally, use special devices - light alarm clocks. Such devices help to wake up comfortably, simulating the dawn on a sunny summer day, gradually filling the room with light. On the other hand, they have a sunset mode that promotes comfortable falling asleep.

What to do to sleep better?

During the day, the body gets tired and wears out. Sleep is necessary to restore health and spent energy. It not only gives a surge of vivacity and good mood in the morning, but helps to maintain physical strength and beauty, prolongs youth, improves attention and memory. However, in today's world, there are so many temptations and stresses that a good night's rest becomes a luxury. In this article, we will talk about what you need to do to sleep better.

Healthy sleep and hormones

The human body is controlled by hormones. These biological substances are responsible for life processes, sexual activity, metabolism, growth and regeneration, affect actions and behavior. There are about a hundred of them, and each performs a specific function.

An integral link in the chain of physiological processes is melatonin, a sleep hormone that is produced in the pituitary gland (pineal gland) of the brain and ensures the regulation of circadian rhythms. Failures in its production lead to a breakdown of the “internal clock” and disruption of the body as a whole.

Young people have high levels of melatonin in their blood, so they rarely have trouble falling asleep. The maximum content of the substance in the blood is observed at the age of 25. But after the age of 60, the ability of the glands to secrete the regulator deteriorates. As a result, sleep becomes intermittent, short and sensitive. A person does not have time to rest, and after waking up, a feeling of fatigue and weakness appears.

What influences the production of melatonin?

Good rest interferes with the light

The main enemy of the sleep hormone is lighting, and it doesn’t matter if it is natural or artificial. When light rays hit the retina, melatonin production slows down, and in the dark it rises. That is why it is difficult for residents of extreme latitudes, where white nights and polar days reign in summer, to adjust their biorhythms to natural conditions.

In large cities, even the concept of "light pollution" has appeared. After sunset, the central streets and squares shine with the lights of lanterns and colorful advertising signs, bright bulbs are lit in offices and apartments - all this is considered a boon, but it negatively affects human health.

To get enough sleep, you need to go to bed on time.

The second thing that matters is the correct mode. About 70% of the daily value of melatonin is produced after sunset. The peak concentration of sleep hormone - from 67 to 70 pg / ml - is reached by the middle of the night, between 24:00 and 5:00 hours. After that, its level drops rapidly, dropping to 7-8 pg / ml.

Thus, those who like to communicate in social media and watch movies after midnight ruthlessly deplete the body. After waking up, they often feel overwhelmed, complain of weakness and headache.

Also, doctors are seriously concerned about the health of dispatchers, security guards, truckers, nurses who have to work in the evening shift. Representatives of these professions have a predisposition to diseases:

- violation of the heart rhythm,

Long years of working at night increase the risk of breast cancer in women.

Foods in our diet

A person receives energy, minerals and organic compounds from food. Melatonin is no exception. For its synthesis, the pituitary gland needs the amino acid tryptophan. It is found in the following products:

- nuts (forest, almonds, walnuts, hazelnuts, peanuts);

- lean meat (turkey, beef, veal);

Make sure you have enough of these foods in your diet. But it is better to refrain from coffee, strong teas, alcohol and energy drinks - they inhibit the natural production of the sleep hormone and reduce its level. After 35 years, it is recommended to additionally take melatonin in the form of dietary supplements. In some countries, they are sold in pharmacies without a prescription. But before drinking a course, you should definitely consult a doctor.

Sleep problems can be solved at any age. Follow the simple rules outlined below and the quality of your night's rest is sure to improve.

1. Follow the daily routine. It doesn't matter if you have weekdays, weekends or holidays. Try to go to bed at the same time, preferably no later than 23:00. This will allow the nervous system to adjust the body to relaxation mode, and in the morning you will wake up full of strength and vitality.
2. Read books. Reading after sunset helps you relax and take your mind off your worries. However, the literature must be selected correctly. Action-packed detectives, tragedies and horror films lead only to nightmares.
3. Create a cozy atmosphere. Ventilate the room and remove annoying objects (mechanical clock or loud fan) from it. In a calm environment and fresh air, falling asleep is easier and more pleasant.
4. Turn off the light. Do not leave floor lamps and sconces on in the bedroom. Also close blinds or curtains to keep night lights from shining through windows. Best of all, melatonin synthesis occurs in complete darkness.
5. Go in for sports. Physical activity improves metabolism and promotes healthy sleep. At the same time, training should be completed no later than 2 hours before rest. Otherwise, they will have the opposite effect.
6. Remove "heavy" foods from the dinner menu. Spicy and fatty foods are digested for a long time, and the feeling of a full stomach makes it difficult to fall asleep.
7. Avoid bad habits. Although alcoholic drinks cause drowsiness, after a while they act as a stimulant and cause you to wake up. The same applies to nicotine: a cigarette smoked before going to bed will make you rise in the middle of the night.
8. Use the bed for its intended purpose. In bed, you can either sleep or have sex. Do not turn the bed into a dining table or chair for watching TV, otherwise it will evoke the wrong associations: instead of sleeping, you suddenly want to eat.
9. Limit your caffeine intake. Drinking a cup of coffee in the evening will make the body stay awake for 4-6 hours. If you are addicted to this drink, then after dinner it is better to abstain from it, otherwise worsen the quality of sleep. Caffeine is also found in cola and chocolate. So sweet tooth needs to be careful.
10. Learn to deal with stress. A bad day, a quarrel with loved ones, preparation for tomorrow's event - let all this remain outside the bed. Lying in bed will not solve your problems, but you risk depriving your body of a well-deserved rest.

Following some advice is not easy, but your efforts will be rewarded. You will start to sleep well, improve your health, slow down the aging process, and strengthen your immune system. After a good rest, the world will become brighter, and emotions will be fuller.