Lifting two or three days a week not only tightens your muscles, it also tightens the gray cells of your brain. Scientists have been researching women for years and are getting the same results. The result is published by the Archive of Internal Medicine.
Women aged 65 to 65 years are divided into 3 groups.
Weightlifting was practiced once a week for one part.
In the second group, weightlifting was done 2 days a week.
And in the third group, balance and toning exercises were done.
It has been observed that those who are lifting weights once a week have made remarkable improvements in conflict resolution, decision making and concentration.
So increase the strength of the brain along with the muscles.
Feeling tired recently, sleep disturbances, work, family and children trouble; All in all, it is making sleep difficult. Again, economic hardships, job losses, broken friendships, or any serious illness make the soft pelvis of sleep absolutely impossible.
You may not be able to handle these factors at all. But create a sleep environment and develop some habits that will help you get a restful sleep.
Here are some ways to get a good night’s sleep
0 Go to bed at the same time every day and wake up at the same time. Maintain the same sleep routine on the holidays.
0 Reduce fluid intake after dusk. Finish dinner at least 2 hours before bedtime. An excess of liquid food will wake you up all night and disturb your sleep.
0 Avoid nicotine, coffee and alcohol in the evening: These stimulants keep you awake. Smokers often have sleep disturbances due to side effects of not smoking at night.
Coffee should be eaten 6 hours before bedtime. Because, coffee cannot store the body. Coffee is excreted from the body for a long time after eating and it has an effect. Alcohol seems to be common but it disturbs sleep.
Do a little exercise every day: Daily light aerobic exercise can give you the gift of an inseparable sleep.
Usually sleep at night: Sleep at noon but can take away your rest of the night. You have to take a nap in the afternoon, but it is not more than half an hour.
You choose a comfortable mattress and soft pillow.
If someone sleeps with you, see if there is enough space for the two of you.
* Sleeping in the same bed for a baby or pet is sometimes the main cause of your sleep disturbance.
Start a relaxing sleep routine. Say the same thing to your mind every night Ñ I will go to sleep now, it may be a prelude to a nice bath or a book reading or listening to a light song. The light should also be off or soft.
When you are tired and waking up, you turn off the lights and go to sleep. If you don’t fall asleep within 15/20 minutes, get up to work again and go to sleep when you are tired. No unnecessary worries about sleep. Anxiety will not let you sleep.
Keep sleeping pills only as a last resort. You can only take sleeping pills on the advice of a doctor. Slowly reduce that too. Seek medical attention if you feel sleepy all day.