Doctor shares 5 personal tips to improve sleep
How to improve sleep and how many hours you need to sleep (Photo: Freepik)
Sleep is a basic need for the body and it affects overall health. A doctor shared personal habits that help relax and improve sleep.
RBC-Ukraine reports how many hours a person should sleep each day.
Ventilating the room
A daily lack of sleep makes people irritable and negatively affects thinking, work ability, communication, and emotional control.
"I’m sharing with you well-known but effective habits that I’ve been following for years," said Ukrainian endocrinologist Olesia Pidmurniak.
According to her, even though it’s cold outside, it’s important to always open the window for a few minutes to let fresh air into the room. Afterward, make sure to completely cover the windows with curtains.
Keep the temperature in the bedroom between 18-20°C.
Screen time control
It’s important to always put away gadgets 30-60 minutes before bedtime, as their light interferes with the brain’s production of melatonin.
Additionally, devices stimulate the brain to stay active, which makes it harder to relax.
Maintaining a routine
You should always try to go to bed and wake up at the same time every day.
“If I can sleep in a bit longer on weekends, I make sure the difference from my usual schedule doesn’t exceed one hour,” the doctor added.
Balanced diet
The endocrinologist recommends avoiding caffeine, alcohol, and heavy food before bed.
This is because sugary, spicy, fatty, and fried foods take longer to digest and give the body unnecessary calories during sleep. Alcohol and coffee excessively stimulate the nervous system, which leads to problems falling asleep. Avoid energy drinks for at least 5 hours before bed.
Also, in the evening, avoid doing anything important that might upset you. Don’t check work emails, don’t watch the news, and try to move important conversations to the next day.
How many hours children and adults should sleep
Sleep is a fundamental part of a healthy life. Adults should regularly sleep 7 or more hours per day. Some people, especially young individuals and those with chronic illnesses, may need even more — up to 9 hours of sleep daily.
If you sleep less than 7 hours a day, you increase the risk of developing chronic conditions, including:
- Diabetes
- Cardiovascular diseases, stroke, high blood pressure
- Weight gain and obesity
- Immune system issues
- Deterioration of mental health, depression
Inadequate sleep can also affect your decision-making ability, increase the risk of road accidents, and lead to mistakes.
Sources: Instagram page of Ukrainian endocrinologist Olesia Pidmurniak and the website of the Ministry of Health of Ukraine.
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.
