To ensure quality sleep, you should not exercise or be glued to your phone before going to sleep. Daria Cheremisova, traumatologist and orthopedist at the ORTEKA First Network of Professional Orthopedic Salons, told socialbites.ca about habits that prevent getting enough sleep.
“Eight hours of sleep is a very relative indicator. Experts recommend sleeping between 7 and 9 hours, depending on how much time your body needs to get enough sleep. “It is also worth adding that it is important to fall asleep before 22:00, as this contributes to the proper functioning of the circadian rhythm,” he explained.
According to the doctor, at least three hours should pass between the last meal and sleep.
“This time is enough for the food to reach the stomach and begin to be digested. Since this process consumes a lot of energy, it is better to start digesting the dinner before and not during the night’s rest. If you feel a little hungry before going to bed, drink a glass of kefir or eat an apple, but do not get carried away with flour and sandwiches – this is an unhealthy snack that will cause heaviness in the stomach and lack of quality sleep. “throughout the night,” said the doctor.
Another bad habit is being glued to your smartphone or television.
“Blue light from the screen activates the nervous system and suppresses the production of the sleep hormone melatonin, which prevents a comfortable sleep time. Before going to bed, it is better to read a book or listen to music and take a warm bath with soothing oils,” the doctor suggested.
A comfortable place to sleep is also a guarantee of excellent health in the morning.
“Choose your pillow and mattress carefully – experts recommend opting for orthopedic models that will support the spine and neck in the correct position throughout the night, restore blood circulation and improve overall well-being. It is also worth paying attention to the hygiene of the sleeping area – change bed linen once a week, pillowcases should be washed every two weeks, but the blanket and pillow itself need dry cleaning and complete replacement once a year. every three years. Maintain the microclimate, humidify the air and more often ventilate the room in which you rest during the night,” explained Cheremisova.
Some people believe that exercising before bed is the perfect solution for a healthy sleep. In fact, it is better to choose a time three hours before bedtime, so that the body has time to recover after training, the muscles relax and the heart rate returns to normal – if you decide to go to bed immediately after training, then the adrenaline in the blood will not allow you to fully relax, and in the morning you will wake up without rest .
“An excellent alternative to sports exercises would be a slow walk before bedtime,” the expert concluded.
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