The quality of our sleep affects the general state of health: from immunity to the prevention of chronic diseases.

Nutritionist Eli Brecher Anutr shared tips on how to ensure a healthy and quality night's rest.

Limit your caffeine intake

Caffeine / Photo: Credits

Caffeine can stay in the body for up to 12 hours, so it's important to limit its consumption after dinner.

If you find that caffeine affects your sleep, consider switching to decaffeinated beverages or green tea instead.

Alcohol control

Alcohol / Photo: Credits

Alcohol can impair the quality of sleep, in particular prevent the entry into deep sleep.

If you drink alcohol, try not to drink it 3 hours before bed.

Magnesium in the diet 

Magnesium / Photo: Credits

Magnesium helps calm the nervous system.

Add magnesium-rich foods to your diet, such as nuts, seeds, or green vegetables.

You can also take magnesium supplements, but after consulting a doctor.

Blood glucose balance

Glucose in the blood / Photo: Credits

A balanced snack before bed can prevent you from waking up during the night due to blood sugar imbalances.

Choose a snack that combines proteins, complex carbohydrates and healthy fats.

Do not eat before going to bed

Overeating / Photo: Credits

Eating close to bedtime can lead to digestive problems and falling asleep.

Try to finish your last meal 2-3 hours before going to bed so that the body has enough time to digest.

Herbal teas

Tea / Photo: Credits

Some herbal teas, such as chamomile and lavender, have sedative properties that can help you fall asleep.

They can be a great choice for a bedtime drink to prepare your body for rest.

Use these tips and you will improve the quality of your sleep.