The somnologist told about five sleep-destroying habits

The quality of sleep largely depends on our daily habits, some of which can cause insomnia and chronic lack of sleep. On March 13, the head of the study, somnologist, Professor Eduard Yakupov, told about the most common mistakes.

According to the expert, one of the most common mistakes is using smartphones, tablets and laptops before going to bed. Thus, the blue light of the screens suppresses the production of melatonin, which prevents the body from preparing for sleep. It clarifies that exposure to screens can reduce melatonin production by 50%, which significantly impairs sleep quality. Another common mistake is drinking alcohol before going to bed.

"On the one hand, alcohol can really help a person fall asleep faster. But on the other hand, it destroys the architecture of sleep and worsens its quality," Yakupov said.

The somnologist also warned about the dangers of intense workouts and heavy dinners in the evening. After physical exertion, the adrenaline level increases and the heart rate increases, which makes it difficult to fall asleep. A hearty dinner also activates digestion, which prevents relaxation and proper rest.

"All heavy physical activity should be completed at least two to three hours before bedtime," the specialist said.

As Yakupov emphasized, daytime sleep in older people can also disrupt night rest. In older people, it often disrupts biological rhythms, which makes it harder to fall asleep in the evening.

Trying to "sleep it off" on weekends is another habit that disrupts the body's circadian rhythms. Yakupov noted that it is important to maintain a stable sleep pattern by going to bed and getting up at the same time every day in order to avoid the so-called social jet lag, when a shift in the biological clock worsens the quality of sleep.

According to the doctor, in order to improve the quality of sleep, it is necessary to adhere to the right habits: limit the use of gadgets before bedtime, avoid alcohol, do not overload the body with physical activity late at night and maintain a stable sleep regime.

On February 27, Alena Gavrilova, a member of the Association of Somnologists and a doctor at the Department of Sleep Medicine, said that physical activity is the most effective way to tone the body: muscle work helps the brain to "wake up" faster. She advised that if you feel sleepy, you should get up and walk a little — along the corridor, in the office, or at least around your desk.

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