Healthy sleep recommendations
- Sleep in your bed. Do not eat or watch TV in bed.
- Get up in about same time every morning.
- Do not sleep during the day!
- Do not take sleeping pills or stimulants.
- We suggest morning physical activity. Late afternoon or evening exercise is not recommended.
- Take a bath one hour before sleep. Cooling of the body core after bath will have beneficial effect on sleep.
- Appropriate hardness of bed and sufficient airiness of the upper layer bed are necessary.
- Two hours before bed time do not eat food rich in carbohydrates or fat.
- Five hours before bed time do not eat chocolate, drink coca-cola or coffee and smoke
- If you have difficulties falling asleep, do not read in bed for more than half an hour before bedtime. Literature should not be difficult, certainly not professional.
- If you are afraid that you will oversleep in the morning, get yourself an alarm clock. Subconscious concern results in poor sleep.
- Sleeping environment should not be too warm (about 19 - 21°C).
- Warm milk or food with high content of the amino acid tryptophan (in bananas) can help you fall asleep.
- Some people swear that during sleep head should face the north.
- If your nasal passages close or dry during the night, moisten them before going to sleep with drops of saline solution.
BAD SLEEPING HABITS (SLEEP HYGIENE)
- Taking stimulants in the evening may disrupt sleep rhythm.
- Do not be Spartan to your body and mind. Take time for sleep and slow awakening.
- Seniors do not need so much sleep as young people. Do not go to sleep too early because you will wake up in the middle of the night!
- Afternoon napping has influence on poorer sleep at night
- Light and noise contamination interfere with sleep.
- Too warm or too cold sleeping environment is not good for effective sleep.
- In the evening do not snooze in front of TV since it will disrupt sleep rhythm. It is also not recommended to watch TV in the bedroom.