After the holidays, it is important to return to the usual sleep regime as soon as possible, believes the Russian somnologist, Mihail Poluektov.
During a discussion with journalists, he listed some basic rules that help the body adapt to the work schedule.
According to the doctor, first of all we have to go to bed at the usual time, even if it seems difficult at first. Another important condition is giving up late meals. A hearty dinner before bed prevents falling asleep and disrupts the restoration of daily rhythms.
The specialist paid special attention to the use of smartphones in the evening. An hour before bed, he recommended giving up gadgets completely. Blue light from screens has a stimulating effect, and watching the news can increase anxiety and prevent relaxation.
In addition, the somnologist advised us not to do physical activities in the late hours of the evening. After 21:00, the body begins to produce melatonin, the hormone responsible for sleep, and intense efforts at this time can disrupt this process.
For quality rest, it is important to arrange the bedroom correctly. The doctor mentioned that the TV has no place in the bedroom as it tempts us to turn it on at night. The lighting, according to him, must be as low as possible.
