The coach named ways to improve sleep for the residents of the metropolis

Living in a big city with its frenzied pace, constant noise and stress often causes sleep problems. However, there are simple but effective habits that help you get quality sleep even in such difficult conditions. DDX Fitness coach Victoria Turishcheva told Izvestia about this on July 1.

One of the key points is to create evening rituals that help the body smoothly transition into a rest mode. Light stretching, breathing exercises, or reading a book in soft light become a signal to the brain that it's time to sleep. Particular attention should be paid to avoiding gadgets an hour before bedtime, as the blue light of the screens suppresses the production of melatonin, the hormone responsible for falling asleep.

In a megalopolis, the control of light and noise pollution plays an important role. Blackout curtains or an eye mask help block out external light sources, and avoiding electronic devices before bedtime helps you fall asleep faster.

"The city lives 24/7, you don't. What will help? Darkening the bedroom and turning off gadgets one to two hours before bedtime," the expert emphasizes.

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Proper water regime and nutrition are equally important. In summer, the need for fluids increases, but it is better to drink the last glass of water 1.5–2 hours before bedtime to avoid nighttime awakenings. Dinner should be light and consist of easily digestible foods, while avoiding caffeine after 3 p.m. and alcohol in the evening.

Sleep stability is another important factor. Even on weekends, it is recommended to stick to the usual schedule, as sudden changes disrupt the production of melatonin and cortisol, which can lead to problems falling asleep and feeling tired in the morning.

Regular physical activity also promotes quality sleep. Exercising in the afternoon or early evening helps the body spend energy, and the subsequent natural cooling of the body facilitates the process of falling asleep.

"Even in the heat, do not give up activity — any workout can be adapted to suit yourself," advises Turisheva.

The expert emphasizes that healthy sleep is the foundation of well—being and productivity. Following simple rules, including monitoring lighting, nutrition, and physical activity, helps you fall asleep faster and improves the quality of your rest even in the conditions of a big city and summer heat.

"Fall asleep easily, even when it's +30 degrees outside. It is important to monitor the water regime and nutrition, put aside gadgets in time and, of course, do not forget to move," the specialist concludes.

Earlier, on May 13, clinical psychologist Daria Salnikova told us what symptoms can be used to identify chronic fatigue. According to her, constant drowsiness and insomnia are a serious sign of chronic fatigue.