Russian sleep specialist, candidate of sciences Alexander Kazachenko revealed simple and effective tips on how to improve sleep quality without the use of medications. He shared his thoughts with the Lenta publication.
According to Kazachenko, the first and most important step is to avoid heavy and fatty dinners. “It is best to eat dinner three to four hours before bedtime and choose light, easily digestible foods. Also, caffeinated drinks and alcohol after noon can reduce the quality of sleep,” the specialist said.
At the same time, he recommended managing stress levels and maintaining a regular routine to improve sleep. According to him, this helps to strengthen the production of hormones that regulate sleep and wakefulness, thereby improving the structure of sleep and the ability to properly distribute energy during the day.
Kazachenko added that you can also improve your night's rest by staying away from gadgets such as phones, tablets and computers before going to bed. In his opinion, these devices constantly engage the brain with information and prevent a person from fully relaxing.
In addition, the bright light emitted by screens reduces the production of the hormone melatonin, which reduces the quality of sleep and can lead to various problems with falling asleep. Also, staying away from sleep patterns and gadgets is of great importance in stabilizing the sleep cycle.
In general, Kazachenko's advice allows you to significantly improve the quality of sleep with simple steps, which will help maintain attention and energy throughout the day.
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