The doctor told how to improve the quality of sleep and get a good night’s sleep without sleeping pills

The doctor told how to improve the quality of sleep and get a good night’s sleep without sleeping pills

By following these tips, you’ll be grateful to yourself in the morning.

Physician-therapist of VSK Digital Clinic

Getting a full night’s sleep is one of the key factors in maintaining health and wellness. How do you wake up feeling awake and rested? There are a few helpful tips.

1. Calculate your sleep time

The first thing to do is to determine how much time your body needs to sleep. There are various scientific data, from which it can be concluded that the average person needs six to eight hours for adequate rest. Remember that each person is different. Listen to your body.

2. Maintain a regimen

Keeping a certain sleep schedule is an important factor in getting a good night’s rest. Try to fall asleep and get up at the same time every day. This will help set your internal clock to the right mode. As a result, you will feel good and have a great mood.

3. Reduce noise and light in the bedroom

These two factors can lead to disturbed sleep. Try to create a quiet and dark atmosphere in the room. By the way, it is recommended to favor warm light for relaxation. Do not forget to use blackout curtains or an eye patch. This way you will avoid exposure to sunlight or streetlights. You can use earplugs or headphones to reduce noise.

4. avoid alcohol and coffee

They can impair the quality of rest and cause insomnia. Therefore, it is better to avoid consuming these products.

5. Create comfortable conditions

To ensure a quality sleep, choose a comfortable mattress and pillow. They should support the correct position of the body. Also do not forget to ventilate the bedroom. The room will be filled with oxygen, which is necessary for relaxation and well-being.

6. Do physical exercises and relaxation practices

Take time daily to walk outdoors and be physically active. Relaxing practices such as yoga or meditation can help improve sleep quality and reduce stress levels. Remember that you should not exercise just before falling asleep. This leads to insomnia.

7. Do not eat heavy food before going to bed

Consumption of fatty food causes stomach upset and insomnia. Try to consume light and healthy snacks. We are talking about fruits and vegetables.

8. Watch the temperature in your bedroom

The optimal temperature for a comfortable night’s sleep is around 18-22°C. It is important to choose pajamas that will not interfere with the body’s natural heat exchange.

9. Limit the use of electronic devices

Using smartphones, tablets and laptops before bedtime is not recommended. They can cause insomnia. This is because the devices emit blue light that stimulates the brain and prevents you from falling asleep.

10. Use aromatherapy

Certain scents can improve sleep quality and provide relaxation. For example, lavender has a calming effect. You can use scented candles, oils or diffusers to create a pleasant atmosphere in the bedroom.

If you can’t solve your sleep problems on your own, see a specialist. A neurologist will help identify the causes of sleep disorders and choose the best course of treatment. In some cases, it may be necessary to consult a specialized specialist – a doctor-somnologist.