What keeps us awake at night and how to fix it. Explained by a somnologist

What keeps us awake at night and how to fix it. A somnologist explains

There are five main factors that negatively affect sleep.

Problems with sleep can arise for many reasons. Sometimes we, without realizing it, prevent ourselves from resting properly.

doctor-somnologist, member of the Russian Society of Somnologists

Sleep has many functions. By recognizing them, we can understand why certain habits interfere with good sleep.

Lack of physical fatigue

We sleep well when we are physically tired. If your body doesn’t tire enough during the day, your sleep will also be shallower. Try to walk more, join a gym, do a little gymnastics at work. Physical activity should be given at least 40-60 minutes a day.

Low load on the brain during the day

In sleep we recover not only physically, but also mentally. To sleep well, the brain must work hard during the day. Of course, at work we always make the brain work. But it does not hurt and a little extra load: doing your favorite hobby, reading, watching a good movie or walking along unfamiliar routes will have a positive effect on sleep. If the brain is not occupied with anything during the day, then he will not want to sleep at night.

Improper diet

Our sleep is also affected by the foods we eat. If you ate little during the day and ate a heavy dinner in the evening, all the energy will be spent on digestion, and sleep will not be so deep. Products containing caffeine – chocolate, energy drinks, coffee, green tea – should be consumed no later than three hours before bedtime. Spicy and heavy food, spices also worsen sleep. During the day it is necessary to properly distribute meals, so that you do not get full at night and at the same time do not fall asleep hungry.

Lack of preparation for sleep

About two hours before bedtime, you need to devote time to yourself. You can relax and do something quiet: schedule plans for the next day, listen to a podcast or audiobook. In this way, you gradually reduce the accumulated stress hormone accumulated during the day. The less it is – the better and more sound sleep will be.

Wrong choice of time for training

If you usually go to bed at 22:00 and at 21:00 you just leave the gym, high levels of adrenaline and cortisol will keep you awake. Calculate the time so that the main physical activity occurs no later than two hours before bedtime. Then the stress hormone will be lowered, and you will fall asleep quickly.

Read about how much you should sleep at different ages in the previous article.