Orthopedist names ways to improve sleep quality

The pace of life is accelerating, stress becomes more, so a good night's rest becomes really important. This was told on Saturday, December 14, by Natalia Nefedova, orthopedist of the clinic "Treat".

"The pillow should support the correct position of the head and neck. The optimal height for women is 10-13 cm, for men - 13-15 cm. Those who sleep on their backs or stomachs should be guided by the lower limit of this range, and those who are on their sides - measure the length of the shoulder and add 1-2 cm," - explained the expert in conversation with "Gazeta.Ru".

The doctor added that the pillow should be changed every two to three years: to avoid the accumulation of dust and allergens. At the same time, the blanket should be wider than the bed to comfortably cover one or two. Blankets with natural fillings should be changed every 5-10 years, synthetic - every 2-5 years, bamboo blankets - after 3-5 years, added Nefedova.

The elderly and people with back problems are better off choosing springless mattresses, while young people should choose spring products to support the spine.

In 2022, Irina Zavalko, a neurologist-somnologist, told Izvestia that "sleep paralysis is not treated with drugs. This condition is tolerated much more easily, often the duration of episodes decreases dramatically when a person learns about the nature of the condition and that it is not dangerous to health and is not a sign that he or she has gone mad".