Dr. Komarovsky told about what can affect our sleep and how to improve its quality

It has long been proven that the quality of sleep determines the quality of our lives. After all, the depth of sleep, and the time of sleep, and the very ability to get enough sleep directly affect our health and well-being. Therefore, sleep should not be taken lightly.



And today's edition. "Site" will tell What to do to sleep. For advice, we turn to Dr. Komarovsky, who knows exactly how to improve the quality of sleep. And with the help of this famous specialist, we will analyze the factors that positively affect sleep and sleep.

What to do to fall asleep

1. Follow the regime.
   Many people underestimate the importance of sleep. Some people are even proud that they can stay awake for several days or sleep only a couple of hours a day. But you need to understand that health, performance, and cognitive functions are at a higher level in those people who adhere to the correct sleep regimen. “People who knowingly choose a profession that requires intermittent sleep or night watches deliberately risk their health for the sake of society. Therefore, appreciate them, urges Yevgeny Olegovich.
   
   
   
   
   
   
2. Maintain physical activity
   Moderate physical activity during the day makes sleep at night deeper and better. However, it should be noted that such a load should not occur before bedtime (in the last three hours). Because the activity just before bedtime will only prevent you from falling asleep, you will have to spend a lot of time falling asleep.
3. Turn off your gadgets in time.
   The body reacts sensitively not only to the change of day and night, but also to the change of season. Man at all times got used to the fact that with the onset of darkness to him comes a dream. And today, using artificial light, we confuse the body. Therefore, remember that evening (and even more so at night) gatherings in front of the screen of a smartphone, laptop or TV greatly worsen your subsequent sleep. Minimize evening work with any gadgets.
   
   
   
   
4. Be careful with caffeine.
   Any drinks with caffeine are contraindicated before bedtime. Even if a person does not feel the deterioration of sleep after an evening cup of coffee, changes occur in his body. So, caffeine changes the rhythm of breathing, affects the kidneys, changes blood pressure, worsens the depth of sleep. Remember that caffeine in the body is broken down in about 6 hours. And during these hours before bedtime, do not drink caffeine.
   
   
   
   

What about daytime sleep? Do you allow yourself daytime sleep?
Many people have a tradition of sleeping during the day. There's nothing wrong with that. But if a person usually never goes to bed during the day, then a one-time nap will definitely affect his sleep at night. Dr. Komarovsky warns that if you suddenly want to take a nap in the afternoon, you should not deny yourself. However, such a one-time daytime sleep should last no more than half an hour. Create the right conditions for sleep
The bedroom should have a suitable humidity (40-60%). There should be an optimal air temperature (16-20 degrees). We should not forget about the normal circulation of air, so the ventilation system should work. Also, a person’s bed should be reliably protected from extraneous noise and light.



Create the right place to sleep.
Buy a quality mattress with moderate stiffness. Take care of good bed linen, quality pillows. Dr. Komarovsky notes that sometimes sleep changes for the better due to the fact that a person bought a normal pillow. Many people say that when they travel, in hotels, they sleep well. Have you noticed that in normal hotels in bed several pillows of different sizes? And you choose the right sized pillow that sleeps best. So why don't you experiment like that at home? Choosing the right pillow for sleep is as important as choosing the right partner for bed, notes Evgeny Olegovich.







If you do not sleep for 20 or even 30 minutes, the specialist advises not to torture yourself. Just get up, walk, get some fresh air, work. You can talk to someone (if someone is not sleeping). As soon as you start sleeping, go to bed.

It is a big mistake if a person in bed before bed reads, works, watches TV or plays games. In the brain, the bed should only be associated with sleep. Then it'll be much easier to fall asleep.