Healthy sleep rules

Regular lack of sleep can lead to daytime sleepiness, decreased performance, and health problems.

Below we will share the rules of healthy sleep.

• Observe a daily sleep routine, even on weekends. Try to get out of bed at the same time. This is the way windings your biological clock for good wakefulness.
• Go to bed only when you feel sleepy. The person who falls asleep in the evening falls asleep well and quickly.
• If you have not been able to fall asleep during the night for 20 minutes and you realize that sleep has left you, do something calm business. But do not fall asleep outside of bed, for example, in front of the TV. When you feel sleepy, go back to bed.
• Remember that your bedroom is only a place to sleep. Read, watch TV, and especially work in other places.
• It is not recommended to sleep during the day. But if you want to, then do it at the same time, no later than 15 hours and sleep no longer 30-40 minutes.
• For the appearance of drowsiness before going to bed, come up with and perform your own personal relaxing ritual.
• Do not exercise before going to bed. The maximum is a quiet walk in the fresh air. But physical exercise during the day is very useful for a good, sound sleep at night.
• A light snack will help you fall asleep. This can be fruit, a glass of kefir or yogurt. But dinner should be at least for four hours before bedtime.
• Do not drink coffee and strong tea six hours before bedtime.
• Alcohol and sleeping pills, and especially their combination — are not a way to fall asleep. Alcohol can have an unexpected effect on signs of drowsiness, and sleeping pills should only be taken as prescribed by a doctor.

If you have problems with sleep that you can not solve yourself, or you or your doctor suspect sleep sickness, seek medical attention.

Information prepared by GUZOT " Tsozimp»
based on the materials of the Federal State Budgetary Institution "NMIC TPM" of the Ministry of Health of the Russian Federation