10 recommendations of specialists for a peaceful and healthy sleep

A healthy sleep can alleviate any physical and mental ailments, restore a fresh complexion, good mood, vitality, and body tone for a long time ahead. In order to be efficient, energetic, and productive at work, at home, or with friends, specialists recommend being as responsible as possible towards sleep and its quality. In this article, you will find ten remedies proposed by doctors for a healthy and qualitative sleep, regardless of age, gender, or daily activity. 

Sleep hygiene is a set of good habits that will help you sleep better and wake up refreshed and energized.

Our body prepares for sleep in advance, producing hormones that promote sleep. When night falls, the body temperature gradually decreases and by morning it can reach 35 degrees. And in the evening, the body begins to produce melatonin, which is produced only in darkness. The peak of hormone production occurs three to four hours after the start of production.

• Try to stick to your sleep schedule. It is especially important to get up at the same time every day.
• Try not to overeat before bed, the last meal should be at least two hours before bedtime. Also, it is advisable to avoid drinking coffee, tea, or alcohol at night.
• Try to reduce the amount of liquid you drink before bed so you don't wake up at night.
• Avoid white and blue lighting, as they slow down the production of melatonin in the body.
• It's better to exercise in the first half of the day, as it raises body temperature and accelerates metabolism, which may not guarantee a peaceful sleep.
• It is necessary to follow the principle of "bright day - quiet night" regarding lighting and activity. Close the windows tightly with curtains or blinds.
• The recommended temperature in the bedroom ranges from 18 to 21 degrees.
• The bed should be as comfortable as possible with a firm base and a medium-firm mattress, not too high or too low.
• It is recommended to adopt a daily relaxation ritual before bedtime: take a shower or bath, put on pajamas, drink a glass of warm milk, brush your teeth.

These habits will eventually help the body relax and fall asleep as soon as possible.

Have a peaceful and healthy sleep!