Poor sleep can be caused by a variety of factors. For example, stress, lack of fresh air, physical activity and even a late dinner or smoking can turn into insomnia. How to improve your sleep, neurologist Yulia Davidenko told The Eastern Herald in Volgograd.
Minimize caffeine
If you have trouble sleeping, it’s best to drink coffee in the morning, not in the afternoon. In this case, only one cup of invigorating drink is allowed. It is important to remember that caffeine is not only found in coffee, but also in energy drinks.
Give up cigarettes
Tobacco smoke causes a sore throat and swelling of the mucous membranes, which leads to discomfort during sleep, even in healthy people. If a person suffers from obstructive sleep apnea – a pathological condition in which there are repeated episodes of cessation of breathing during sleep due to the closure of the lumen of the upper airways, then this becomes a real threat for health.
© Photo: Volgogradskaya Pravda publishing house / archive.
Create comfortable conditions
For sleeping, it is better to allocate a separate room and not turn it into a multifunctional room, but arrange it so that nothing prevents you from indulging in Morpheus. From the bedroom you need to remove the TV, laptop, computer and even a cell phone. Watching movies, reading the news or working in bed is not recommended. A strong association should develop – in this room you only have to sleep.
Be physically active
It is a must for healthy sleep. It is important to ensure full physical activity during the day – then in the evening the body will want to recover. The best way to do this is to sleep. It is recommended to do physical education at least 2-3 hours before a night’s rest. Otherwise, the nervous system will be in an overexcited state, and you will not be able to fall asleep quickly.
© Photo: Volgogradskaya Pravda publishing house / archive.
Do not overeat at night
Sleep after a hearty dinner is unlikely to come quickly, so you need to eat 2-3 hours before resting. At the same time, it must be light enough so that the body does not waste energy during digestion, but prepares for recovery. Also, a hearty dinner is a sure way to obesity.
Observe the temperature
Most people sleep best in a cool room – the optimum air temperature for sleeping is 18-21 degrees. If it is not possible to set the sensor to these numbers, you can at least ventilate the room well before going to bed.
Offer silence
Not everyone can fall asleep to loud noises. Silence is one of the conditions for healthy sleep. If it is not possible to eliminate extraneous sounds, you can control the situation using white noise by activating the appropriate audio recordings, for example wave noise. Earplugs also help keep you quiet.
© Photo: Volgogradskaya Pravda publishing house / archive.
training mode
It’s important to go to bed and get up at the same time, even if it’s the weekend. The body will get used to a certain schedule, and there will be no problems falling asleep.
observe rituals
You have to invent certain rituals for going to bed – certain actions that are repeated every night. For example, reading a book, listening to quiet music, communicating with children, relatives. It is important not to use electronic devices 1-2 hours before bedtime. It has been proven that watching movies, playing computer games, working on a laptop, using a cell phone before going to bed excite the nervous system.
© Photo: Volgogradskaya Pravda publishing house / archive.
know how to relax
According to scientists, about half of the cases of sleep disorders are associated with stress or strong emotions. Therefore, it is very important to find your own way to relieve stress. For example, you can start keeping a journal, using meditation techniques, yoga exercises.
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