Healthy sleep recommendations

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.