The doctor talked about a way to restore sleep

In winter, people's circadian rhythms are often disrupted for various reasons. On how to restore them, January 10, "Gazeta.Ru" was told by Maxim Novikov, somnologist at JSC "Medicine" (Academician Roitberg clinic).

According to the doctor, in order to restore the regime, it is necessary to shift the bedtime 15-30 minutes earlier every day.

"The most effective way to normalize sleep is to gradually return to the usual routine: going to bed and getting up 15-30 minutes earlier every day," Novikov explained.

He also recommended doing breathing exercises before going to bed.

According to the specialist, it is necessary to create certain conditions for a more comfortable sleep.

"A darkened room and avoiding glowing screens an hour before bedtime are important. It is better to make dinner light, two to three hours before bedtime, including foods rich in tryptophan, such as turkey, bananas, nuts, and magnesium - buckwheat or spinach," the somnologist shared.

According to the expert, moderate physical activity during the day is useful for a healthy sleep, but in the evening he did not recommend intensive training.

In addition, Novikov insists on reducing the consumption of products containing caffeine.

"Caffeine after 2 p.m. can also disrupt sleep, especially during the recovery of circadian rhythms," the expert emphasized.

However, Novikov recommended stabilizing your circadian rhythms with morning sunlight, regular nutrition, and evening rituals.

"Among the natural remedies for improving sleep, melatonin in a dosage of 0.5–1 mg 30-60 minutes before bedtime, motherwort or valerian infusion are useful... Quality rest is promoted by evening rituals, giving up gadgets an hour before bedtime, a warm bath, calm music or reading," the doctor said.

Somnologist Elena Kolesnichenko, in an interview with Izvestia on November 26 last year, spoke about the effect of lighting on sleep. According to her, problems falling asleep and morning drowsiness can be associated not only with stress, but also with exposure to bright evening light, which suppresses melatonin production and shifts the biological clock. The specialist explained that in the evening, the eyes and nervous system are especially sensitive to light, and if it is chosen incorrectly, the body stays awake longer.

All important news is on the Izvestia channel in the MAX messenger.