Quality sleep begins with the creation of a regular evening mode. According to the Research Institute of Child Psychology and Pathopsychology (VÚDPAP), it is also important to easily dine, sleep at a suitable temperature and in a quiet environment, as well as limit the time in front of the screens. The Research Institute informed about it on the social network.
It recommends going to sleep and get up at about the same time – even over the weekend. “A stable rhythm is more important to the body than the time of sleeping or waking up. It helps him tune in to rest,” stated the Institute.
According to psychologists, a quality sleep is suitable for quality sleep Avoid heavy, energy -rich foods – especially high fat and simple sugars. According to them, they can worsen the quality of sleep, cause waking more often during the night and disrupt the transition to deep phases of sleep.
They recommend 18 to 20 degrees Celsius as the ideal sleeping temperature. “The body naturally cools down before falling asleep. If the environment is too warm or too cool, it tries to keep the temperature actively – which can disrupt a peaceful sleep,” Explained psychologists.
Equally important is the calm environment. Before bedtime It helps to mute the lights, ventilate, put aside disturbing stimuli. They pointed out that the bedroom should be a safe and soothing space for relaxation.
VÚDPAP also points out that at least an hour before bedtime it is good to limit your phone, computer and television and give the brain time to silence. “Stimula and above all interactive content and blue light unnecessarily activate it and worsen falling asleep,” reminded.
As he added, long -term lack of sleep affects mood, attention and memory. It increases the risk of chronic stress, anxiety, exhaustion and burnout. “Sleep is not a luxury. It’s the key to mental well -being,” emphasized VÚDPAP.
