Chronic insomnia can cause serious health problems: increasing the risk of developing cardiovascular disease, obesity, diabetes, immunodeficiency and mental disorders. KaspiInfo learned from doctors how to properly treat insomnia; somnologists gave general recommendations on sleep hygiene. The best way to ensure a good night’s sleep is to maintain a regular sleep schedule. Doctors strongly recommend following a sleep-wake schedule with deviations of no more than 2 hours. Doctors recommend going to bed no later than 23:00 and sleeping 8 hours. The best time for daytime sleep is from 13 to 15 hours. For proper production of sleep hormones, try to avoid bright light in the evening. One of the sleep hormones that triggers the process of falling asleep is melatonin. Scientists have managed to artificially synthesize melatonin, but it must be prescribed by a doctor. Before going to bed, dim the lights, turn off the TV, turn off your mobile phone, or set a special mode that changes the light level depending on the time of day. Exercise regularly. Physical activity is one of the most effective ways to combat stress. The best time for classes is from 17 to 20 hours. It is recommended to stop vigorous activity at least 90 minutes before bedtime. Relaxation exercises are allowed – special yoga and Pilates complexes. Reduce your intake of stimulants (tea, coffee, soft drinks, chocolate). Smoke less or quit smoking. At the very least, try not to smoke 2 hours before bed. Maintain moderation in your consumption of alcoholic beverages. Don’t go to bed hungry or with a full stomach. Don’t eat later than 2-3 hours before bedtime. Try not to eat foods that cause flatulence (nuts, legumes or raw vegetables) at dinner. If you’re hungry, eat a light snack (banana or apple). Create a ritual for yourself before bed. The same actions that you repeat every day before going to bed, dim lights, a warm bath, soft, pleasant music will help relieve physical tension and stress that have accumulated during the day. An important factor affecting the health of your sleep is the atmosphere of your sleep. Bedroom. Ventilate the room before going to bed. The air temperature should be comfortable for you, humidity – 50-60% (for this you may need a special device – a humidifier). It is better that the room where you sleep does not have carpets or a large number of books, because they are often sources of dust. The bed should be comfortable and of sufficient size. The mattress should be comfortable. It is important that when lying down, your head on the pillow is not too tilted (then the pillow is too thick for you) or bent (then it is too flat). Leila Martirosova, a medical prevention doctor in the department of communications and public projects and organization of medical prevention at the Regional Center for Public Health and Medical Prevention, told CaspiInfo: “If you suffer from insomnia, reduce the time you stay in bed. Never force yourself to sleep. If you can’t sleep, it’s better to get up, take a walk, or rest quietly by watching TV, reading, or listening to music than to toss and turn desperately all night. Don’t be afraid of insomnia. .Many people suffering from insomnia experience an obsessive fear of losing sleep when they go to bed. Try to distract yourself with something pleasant and calming. Do not solve problems at the moment of falling asleep. Try to solve all the accumulated problems before that. going to bed or agree with yourself to postpone their decision until tomorrow. Tell yourself: “I’ll think about it tomorrow.” Keeping a diary will help, where at the end of the day (preferably no later than 1-2 hours before falling asleep) you will endure all the worries and concerns of the past day , and also write down your plans for tomorrow.” If general recommendations do not help and sleep problems become chronic, it is better to consult a doctor. One of the most popular methods of losing weight turned out to be fatal.
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