The expert talked about the right sleeping positions.

Sleeping on your stomach makes it difficult to breathe. In addition, a pillow or a raised headboard helps to normalize breathing, prevent snoring and nasal congestion. On April 16, Associate Professor of the Department of Fundamental Medical Disciplines of the State University of Education, physiologist Tatyana Krymtseva told Izvestia about this.

She explained that sleep is necessary for the normal functioning of the nervous system and metabolic processes in the body. A full-fledged sleep in humans causes a subjective feeling of satisfaction and allows you to work effectively during the waking phase.

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Krymtseva noted that it is important to go to bed at the same hours and sleep at least a certain time, different for each age. Thus, preschoolers should sleep at least 10-13 hours a day, schoolchildren — 9-12 hours, teenagers from the age of 14 — at least 8-10 hours, and adults are recommended to sleep at least 7 hours a day.

"A night's sleep has about five cycles, and each phase of each cycle is important in its own way for the recovery of the body. Sleep disorders lead to cyclical disorders and, as a result, physical and mental health disorders," the specialist warned.

The doctor recommended avoiding physical and mental stress a few hours before bedtime, not using gadgets before bedtime, not drinking alcohol, not eating sweets and spicy foods.: this is necessary for quality sleep. In addition, she noted that it is best to sleep in a quiet and cool room at an optimal temperature of +18... +20 degrees, in complete darkness or with a sleep mask and earplugs.

"It's better to sleep no more than 20 minutes during the day. The sleeping place should be comfortable and clean," Krymtseva added.

The physiologist clarified that a comfortable body position is also important for falling asleep quickly — a pillow or a raised headboard 15-20 cm high will provide a better sleep. However, according to her, sleeping on your stomach makes it difficult to breathe, and the position on your left side, on the contrary, is considered optimal for most people.

"By the way, according to research, during sleep on your side, the so—called glymphatic system works most effectively — the fluid flow system in the brain that maintains fluid balance and removes neurotoxins from the brain," the expert added.

Earlier, on April 7, Maxim Alekseev, a neurologist, chiropractor, and expert doctor at the Semeynaya clinic network, told Izvestia about the causes of daytime sleep cravings. According to him, the desire to sleep in the middle of the day can be influenced by lack of a regime or poor nutrition. So, a hearty dinner with lots of carbohydrates will not add morning cheerfulness. In addition, even mild dehydration reduces blood circulation and oxygen supply to the brain, which causes lethargy.