{"id":6182,"date":"2023-07-17T11:32:20","date_gmt":"2023-07-17T11:32:20","guid":{"rendered":"https:\/\/asiarosso.com\/how-to-boost-your-sleep-and-feel-at-best\/"},"modified":"2023-07-17T11:32:20","modified_gmt":"2023-07-17T11:32:20","slug":"how-to-boost-your-sleep-and-feel-at-best","status":"publish","type":"post","link":"https:\/\/asiarosso.com\/it\/how-to-boost-your-sleep-and-feel-at-best\/","title":{"rendered":"How To Boost Your Sleep And Feel At Best"},"content":{"rendered":"
Ecco alcuni trucchetti per migliorare la qualit\u00e0 del sonno e sentirsi al meglio durante il giorno<\/p>
Esponiti al sole per 15 \u2013 20 al mattino (nuvoloso works too!). Esporsi alla luce colpir\u00e0 la retina e segnaler\u00e0 al tuo cervello di interrompere la produzione di melatonina e iniziare a produrre cortisolo (a un livello sano). In verit\u00e0 anche la luce blu da elettronici e luce da lampadine avranno lo stesso effetto, ma la luce del sole ti fornir\u00e0 quel boost di vitamina D (immunit\u00e0)! <\/li>
Evita la luce blu dopo le 22:00 e abbassa l’illuminazione in casa per favorire la produzione di melatonina e un sonno ristoratore. <\/li>
Per cena consuma principalmente carboidrati (carboidrati di alta qualit\u00e0 come cereali integrali, legumi e patate biologiche) ed evita proteine difficili da digerire come carne e pesce grasso. <\/li>
Puoi assumere integratori di L-teanina, melissa, glicinato di magnesio e ashwagandha per aiutare a rilassare il sistema nervoso. <\/li>
Applica olio di magnesio sulle spalle o sull’addome prima di andare a letto. <\/li>
Evita la caffeina dopo le 14:00. Il metabolismo della caffeina pu\u00f2 richiedere fino a 9. Inoltre in gravidanza o se utilizzi contraccettivi orali, il processo rallenta (pensa che nel terzo trimestre la caffeina pu\u00f2 rimanere nel sangue fino a 15 ore). <\/li>
Usa candele alla lavanda o olio essenziale di lavanda per favorire il rilassamento. <\/li>
Evita di allenarti di sera. Allenarsi comporta la produzione di cortisolo all’interno del corpo e quindi bloccherebbe la produzione di melatonina disturbando il sonno.<\/li><\/ul><\/figure>","protected":false},"excerpt":{"rendered":"
Ecco alcuni trucchetti per migliorare la qualit\u00e0 del sonno e sentirsi al meglio durante il giorno Esponiti al sole per 15 \u2013 20 al mattino (nuvoloso works too!). Esporsi alla luce colpir\u00e0 la retina e segnaler\u00e0 al tuo cervello di interrompere la produzione di melatonina e iniziare a produrre cortisolo (a un livello sano). In […]<\/p>\n","protected":false},"author":1,"featured_media":6180,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","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":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""}},"footnotes":""},"categories":[65],"tags":[],"acf":[],"yoast_head":"\n
How To Boost Your Sleep And Feel At Best - Asia Rosso, MS, RD<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/asiarosso.com\/it\/how-to-boost-your-sleep-and-feel-at-best\/\" \/>\n<meta property=\"og:locale\" content=\"it_IT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How To Boost Your Sleep And Feel At Best - Asia Rosso, MS, RD\" \/>\n<meta property=\"og:description\" content=\"Ecco alcuni trucchetti per migliorare la qualit\u00e0 del sonno e sentirsi al meglio durante il giorno Esponiti al sole per 15 \u2013 20 al mattino (nuvoloso works too!). Esporsi alla luce colpir\u00e0 la retina e segnaler\u00e0 al tuo cervello di interrompere la produzione di melatonina e iniziare a produrre cortisolo (a un livello sano). 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Esporsi alla luce colpir\u00e0 la retina e segnaler\u00e0 al tuo cervello di interrompere la produzione di melatonina e iniziare a produrre cortisolo (a un livello sano). 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