How to "get enough sleep" on weekends and is it possible to take a nap during the day - a doctor with 23 years of experience on the main rules of healthy sleep
Insomnia is one of the most common diseases.
Moreover, she often attacks those people who, in principle, are used to sleeping a little. The body plays out for inattention to its needs, and at some point the habit of sleeping for 4-5 hours can get expensive.
How not to bring yourself to chronic insomnia.
- You need to go to bed and get up at about the same time. This is how we set up circadian rhythms - the most important thing in our body.
- The bedroom should have dark and cool.
- Do not exercise 2-3 hours before bedtime. sports, eat, drink tea and coffee.
- During the day, at least half an hour should be spent on outdoorsbetter under the sun.
- If you like to take a nap during the day, then this should be done. until 3 pm.
- An hour before bedtime, you should go to quiet mode: turn off the TV, stop checking social networks every minute. Better to get a bath and read a book.
- If the dream absolutely does not go, don't lie in bed. Move into an armchair to leaf through a familiar, favorite book, or take a walk on the balcony.
- Check your medications: Perhaps there is something among them that interferes with sleep. This property is possessed by drugs for asthma, blood pressure, etc. Conversely, you can add such remedies like magnesium (400 mg in the evening, an hour or two before bedtime) and glycine (4-5 tablets right before leaving to sleep).
- Not worth drinking alcohol a lot. Alcohol greatly impairs the quality of sleep.
- If you sleep little on weekdays and sleep off on weekends, then the maximum that you can afford is to add a couple of hours to sleep. Otherwise, you will start another violation - jet lag, jet lag syndrome.
Your Doctor Pavlova
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