An adult needs an average of 7-9 hours of sleep per day. However, according to doctor Anna Zorina, the quality of rest is important, not just its duration.
“First, establish a strict schedule — go to bed at the same time. It is recommended to do this no later than 10:00 PM to 11:00 PM,” noted the doctor.
To avoid difficulties falling asleep, Zorina advises relaxing. Postpone solving complex problems until the morning, and avoid loud music, computer games, television, and smartphones at least a couple of hours before sleep. It is better to take a walk in the fresh air or take a relaxing warm bath with essential oils during this time.
The doctor also emphasized that the last meal should be taken 2-3 hours before sleep. In the evening, it is better to avoid fatty, spicy, and fried foods, preferring vegetables, dairy products, oatmeal, or dried fruits. Coffee is recommended to be consumed 6-8 hours before sleep.
Zorina recommends sleeping in complete darkness, as only in this case does the brain produce the sleep hormone — melatonin. Additionally, the room should maintain good humidity (at least 50%) and a temperature no higher than 20 degrees.
