Doctor explains how to improve sleep

How to sleep better at night:

• Try to use the bedroom and bed only for sleep and the process that leads to the continuation of the species.

• The bedroom should be dark, quiet, and cool.

• An hour before bedtime, remove all sources of information: gadgets, turn off the TV, don't read books.

• Go to bed at the same time and wake up at the same time every day, even on weekends.

• The minimum duration of sleep should be 7 hours.

• Don't oversleep during the day, even if you had a poor night's sleep.

• If you fall asleep at 4-5 in the morning or wake up at 2-3 in the morning and haven't slept for a few hours, you still need to wake up in the morning at 6:00-7:00 (when you usually wake up).

• Temporarily completely give up coffee and tea.

• Take a walk in the fresh air before bedtime.

• If you can't fall asleep within 20 minutes, get up and go to another room and engage in household chores (preferably monotonous). When you feel sleepy again, go back to bed. Repeat this several times until you fall asleep.

• If you wake up at night, don't check the time, i.e., don't look at the clock.

• Turn over immediately and try to go back to sleep. An hour before bedtime, do stretching exercises.

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.