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Monday 21.05.2018 | Name days: Ingmārs, Ernestīne, Akvelīna
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Ten pieces of advice for healthy sleep

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Baltic news, News from Latvia, BNN.LV, BNN-NEWS.COM, BNN-NEWS.RUHealthy sleep is one of the keys for good health. It improves our well-being and appearance. But what to do if we have problems with falling asleep? What recommendations are worth listening to?

Psychiatrist Ija Cimdina offers ten pieces of advice for healthy sleep:

Regular sleep schedule

Maintaining a specific rhythm can help improve well-being for the entire day. So be sure to follow a sleep schedule on weekends as well!

An environment suitable for sleeping

Fresh air can help you fall asleep. It is a good idea to air the room before going to bed. Ideal room temperature for sleep is 16° C to 18° C. Remember that a properly chosen mattress and pillow are equally as important.

Come up with your own pre-sleep ritual

When preparing to go to sleep, be sure to do something relaxing – have a bath, read a book or perform some relaxing exercises. It will help you prepare your body for night’s rest, reduce stress and calm your mind.

Do sports regularly

Physical exercise helps with chemical reactions and hormones that improve the quality of sleep. One of the most appropriate times for sports is late afternoon. Nevertheless, it is unhealthy to perform intensive physical activities three to four hours before sleep.

Turn off TV, computer and phone before going to bed

Turn off our TV, computer and phone at least an hour before going to bed – the blue light produced by those devices can interfere with the secretion of melatonin and ruin your daily rhythm.

Say no to big meals before sleep

Over eating before going to bed can not only cause nightmares, but also negatively affect the quality of sleep – your body will continue digesting the meal while you sleep. With that, it is possible you will wake up tired in the morning.

Avoid stimulating beverages and nicotine

Avoid drinking strong team coffee or other caffeine-containing beverages four to six hours before going to bed. This also applies to smoking – it impacts people’s health and the quality of sleep, especially if the person smokes shortly before going to bed.

Balanced intake of liquid

It is recommended to drink enough liquid to avoid waking up in the middle of the night because of thirst. Do try and avoid drinking too much water before going to bed, though.

Alcohol – the bane of health sleep

Although alcohol can make people sleepy, it negatively impacts the quality of sleep.

Follow the 20 minute law

If you cannot fall asleep within 15 to 20 minutes after going to bed, get up and try doing some relaxing activity. Once you feel exhausted enough – go to bed!

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