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8 basic rules for good sleep: Tips to improve your rest

8 basic rules for good sleep: Tips to improve your rest What rules will help normalize sleep and get enough rest (Photo:
Author: Daria Shekina

Many Ukrainians have had their sleep disrupted for almost a year and a half, and many people complain that they can't get enough rest even when they have the opportunity. Doctors emphasize that sleep is a basic need for everyone and is essential for health, normal brain function, and mood.

What are the basic rules to follow in order to get a good night's sleep is explained by RBC-Ukraine with reference to Dr. Yulia Koval.

According to a family doctor and dietitian, sleep is as important for a person as health and physical activity. Good sleep improves productivity, mood, and health, helps prevent many diseases, and maintains a healthy weight.

To improve sleep quality, you should follow these rules:


Try to have a regular sleep schedule, going to bed and waking up at the same time every day. It's advisable to go to sleep before 11:00 PM, as this is necessary for hormone synthesis in our body.


The recommended amount of sleep for adults is 7 to 9 hours, while children and teenagers need more.


Use your bed only for sleep. Your bedroom should be dark, and you can use curtains or a sleep mask if needed.


Try to ventilate your sleeping area before going to bed. Even 10-15 minutes of fresh air can make a difference.


Avoid all gadgets for 30-60 minutes before sleep. Don't scroll through news feeds, play on tablets, or watch TV shows before bedtime.


Don't overeat at night. The last meal should be 3-4 hours before bedtime.


Pay attention to your sleepwear; it should be comfortable, loose, and made from natural fabrics. Choose a comfortable pillow and mattress. After sleep, you should not have any aches or pains.

Evening rituals

Establish calming and relaxation rituals. Meditation, breathing exercises, self-massage, taking a bath, or reading a book are activities that can help you prepare for a good night's sleep. Try to engage in calming activities before bedtime.

Why hormones are important

Melatonin: The main regulator of circadian rhythms. It plays a crucial role in the restoration of the body during sleep. It is naturally synthesized in the evening. However, melatonin is sensitive, and screen light from phones or TVs that reaches the retina can reduce its synthesis. To preserve this important hormone, don't ignore sleep hygiene measures because they deprive the body of one of the most powerful lipolytic factors.

Growth hormone: This hormone not only regulates growth but also acts as a good fat burner (lipolytic hormone). Its synthesis can be blocked by insulin produced after eating. This is why it's important not to eat within 3 hours before sleep.

Ghrelin and leptin: Ghrelin is the hunger hormone that increases secretion when we are hungry, while leptin is the satiety hormone. Leptin signals to the body that we are full. When we lack sleep, hunger sensations become more acute, leading us to eat more.

These sleep and hormone-related tips can help you get better quality sleep and contribute to overall well-being.

By the way, earlier, we wrote about the foods you shouldn't eat at night if you want to get a good night's sleep.

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.