snack

Almost all
carbohydrate-based Can rest and easier to fall asleep

Half of grains,
vegetables and
fruits
Meal with
protein Not fall asleep

Sweets, potatoes and

bread
IMPACT OF More Largest increases in serotonim
FOOD carbohydrate
Sleepiness
ON SLEEP sections

Numerous of
Protein in
high-fibre in
meals
meals
Good nutrition
Blood sugar and insulin will
increase moderately.

Serotonim in brain will not jump

dramatically.
caffein in coffee,
tannin in tea and
Getting regular exercise
soda pops
Keeping a consistent bedtime

Learning relaxion technique

 THE MENTAL
ADVANTAGE OF
SPORT

BOOST SELF-
CONFIDENCE
IMPROVE
MOOD
IMPROVES
CONCENTRATION LESS STRESS IMPROVE
AND SLEEP Provide
DEPRESSION
with a
sense of
mastery
Help to and
Stimulates
fall contrpl
Changes to Keep key productions Seepen
asleep
unwind and mental skills of sleep
faster
engage in sharp as endorphins
satisfying people age
Allow to challenge
connet with provided
teammates Natural mood Sleeping
and friends lifter can keep better
Improve
Improves fitness stress and Improve
Learning self-
depression at self
esteem
bay Improve mental image as
Good outlook the next well
judgement used Thinking day