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We value our connection with everyone and strive to continue being of service to you. Today, we hope to aid those who are struggling with insufficient sleep in improving their sleep quality, to support health and beauty.
Previously, we provided tips for good sleep as advice from our estheticians (https://mary-grace.com/getting-enough-sleep/). If you haven’t seen it yet, please do, and we hope it serves you well.
Today’s topic is quite extensive, so please read it when you have time(#^.^#). We aim to improve your sleep quality, which is essential for health and beauty, and to provide advice for achieving this.
“Causes and Remedies for Lack of Sleep”
Lack of sleep and lack of deep sleep occur from time to time in our daily lives. To address this, consider the following points.
- Lifestyle Improvement: ●Using smartphones or computers before bed, and irregular sleep schedules can disrupt the body clock and lead to sleep deprivation. ●Try relaxing activities before sleep, like light reading, listening to calm music, deep breathing, meditation, or experiencing Lomilomi at MaryGraceSpa. These can contribute to better sleep quality.
- Stress Management: During times of academic or social pressure, increased stress can lead to decreased sleep quality. Find ways to release stress and maintain a relaxed state. Try relaxation techniques like yoga, meditation, or Lomilomi at MaryGraceSpa.
- Diet and Caffeine: Be mindful of eating times and avoid caffeine intake before sleep.
- Exercise: Moderate exercise is healthy, but vigorous exercise before bedtime can elevate body temperature and arousal levels, possibly disrupting sleep.
- Environmental Factors: Bedroom environment affects sleep quality. Bright lights, noise, and improper temperature can inhibit comfortable sleep. Consider blinds, earplugs, and a comfortable mattress to enhance your sleeping environment.
“Recommended Pillows and Amino Acids”
- Pillow height and shape vary from person to person. Generally, a pillow that supports the natural curves of the neck and back is recommended. Choose a pillow that suits your sleeping position.
- Amino Acid Supplements: Amino acids can help improve sleep quality. Especially, tryptophan and glycine have been shown to produce good results.
Quality sleep is essential for beauty and health. By implementing these tips, and maintaining a good sleeping environment, you can lead a healthier and more refreshing life.
(For the remaining part, you might want to consider splitting it up as it’s quite detailed and lengthy, requiring more precise translation work. If you would like me to continue, please let me know!)
[Pillow Height and Shape]
The height and shape of the pillow are crucial for supporting comfortable sleep. When looking for the optimal pillow, please consider the following points.
- Pillow Height: Choosing a pillow of appropriate height is essential to maintain the natural curve of the neck during sleep.
- Pillow Shape: Choosing the right shape according to your sleeping position is crucial. For example, those who sleep on their sides may find adjustable height pillows suitable, while those sleeping on their backs may need a pillow that provides firm support to the neck.
[About Amino Acid Supplements]
Amino acids are essential nutrients affecting sleep quality. Particularly, tryptophan and glycine are said to be helpful in supporting sleep.
Tryptophan: Tryptophan is a precursor to serotonin, related to a comfortable, relaxed feeling. By consuming foods containing tryptophan, serotonin synthesis in the body is promoted, aiding relaxation and sleep.
Glycine: Glycine acts as an inhibitory neurotransmitter and can promote relaxation. Glycine supplements can improve sleep quality when taken before bedtime.
However, when using amino acid supplements, it’s crucial to consult with professionals or doctors about the correct dosage and timing. Also, maintaining a balanced diet is important for improving sleep quality.
To conclude, tryptophan and glycine are vital amino acids for improving sleep quality. Whether consumed through food or taken as supplements under a doctor’s advice, maintaining proper sleep and nutritional balance is fundamental for health and beauty.
[Tryptophan-rich Foods]
Foods known to contain tryptophan include cheese, chocolate, oatmeal, bananas, milk, eggs, fish, and meat.
For example:
- Cheese: about 300-500mg per 100g (varies by type)
- Fish like salmon and mackerel: about 250-350mg per 100g
- Chicken (breast): about 250-300mg per 100g
- Soy products: about 200-300mg per 100g (varies by product)
- Nuts: about 100-200mg per 100g (varies by type)
- Bananas: about 10mg per 100g
[Glycine-rich Foods]
Gelatin is the most excellent source of glycine, containing over 20g per 100g. Gelatin is made from animal bones and connective tissues and is used in jellies and other foods. Chicken skin contains about 8g per 100g, but it is also high in fat, so intake should be moderated.
Our mission is to support your beauty and health with love. From natural care, we aim to maximize your charm. Please feel free to consult with us!
Your beauty and health bring us joy. MaryGraceSpa treasures our connection with you and continually strives for individual satisfaction. We hope for moments of relaxation and happiness in our busy lives.
We hope this information is helpful to you. If you have any inquiries or reservations, please contact MaryGraceSpa at 09065894932 or visit our website.
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