3 habits that healthy people maintain before bed

Stretching exercises protect against leg cramps that make it difficult to fall asleep.

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Healthy people maintain beneficial bedtime habits that range from snacking, doing stretching exercises and pink noises.

These people are smartly snacking .. If you want a snack before bed, be the kiwi fruit, as it has been proven that eating two kiwis an hour before bed for a month helps adults fall asleep 35% faster, and 13% longer, as I found. A study by researchers from Taiwan in 2011.

They also do stretching exercises. Leg cramps are painful enough to make it difficult for a person to fall asleep, and this condition can cause insomnia.

More than half of adults suffer from it and women are more likely to have it, especially with age, and the solution is to stretch the calf muscles and the hamstring muscles (which are located along the back of the thighs) in the evening.

This helps in lengthening the tendons and muscles, and can reduce the frequency and severity of spasms, according to a 2012 study that lasted six weeks and published in the journal Physiotherapy.

According to the site «Opera.com», healthy people also resort to "pink" noise, such as dripping tap water, ticking the clock, which are subtle sounds that can take away sleep from the eye and arouse a person's anger.

Almost everyone has tried white noise to block out sounds, but pink noise might be better.

And unlike white noise (ambient sounds across a range of frequencies), pink noise is characterized by steady sounds with lower frequencies.

Imagine the whirring of a fan or a steady rain ... (Have you felt relaxed yet?).

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