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Habits which boost sleep quality @ night!

On March 15, the world celebrates World Sleep Day, and on this occasion, Dr. Nikolai Ilyin, a neurology and sleep specialist, reveals habits that can help the body get enough sleep.

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In an interview with the newspaper "Izvestia", the doctor recommends, above all, not to drink tea before bedtime because a cup of tea contains 47 mg of caffeine, which is equivalent to what is found in two-thirds of a cup of coffee. But this does not mean giving up drinking tea completely. Rather, it can be consumed 2-3 hours before bed.

In addition, it is recommended not to eat sweets and biscuits as a snack before bed.

Because it is rich in fat and sugar, it can cause gastroesophageal reflux (flow of stomach juice into the esophagus). Sweets also raise blood sugar levels as well as insulin, which may cause increased agitation, sleep problems, and various diseases, such as diabetes.

According to him, to get a good night’s sleep, you should not sleep for a long period of time during the day, as the daytime sleep period should not exceed 20 minutes and not exceed 14-15 noon.

He says: “If a person decides to take a nap a few hours before going to bed in the evening, he should not be surprised if he finds it difficult to sleep and feels groggy in the morning. Of course, if the person works night shifts, he can skip this advice, because in this "Sleep before going to work is important in order to compensate for its lack of time to rest."

The doctor recommends raising window curtains and walking around outdoors daily for at least 30 minutes to get enough sunlight. Because a charge of sunlight helps in the morning to return the body's biological clock to normal.

The specialist concludes by pointing out the necessity of sleeping on a comfortable and appropriate mattress, and when necessary, using an orthopedic pillow and mattress that supports the spine during sleep and ensures maximum recovery without tension or pain.

The temperature in the bedroom should also be comfortable.

Source: newspaper "Izvestia" - Publication date: 15/03/2024


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