One should go to bed only when feeling sleepy.
Sleep doctor Roman Buzunov provided tips for quick falling asleep. First and foremost, the specialist recommends going to bed when the desire to sleep is felt, rather than when a person decides that 'it’s time.' He also reminded that in order to sleep better, one needs to be tired during the day. Sports and walks can help with this.
In addition, the sleep specialist advised against lingering in bed too long in the morning and not napping during the day to avoid problems with falling asleep in the evening. It is also advisable not to consume caffeinated drinks after 2 PM.
An hour before sleep, it is worth putting away electronic devices, as the screens of gadgets emitting blue light interfere with melatonin production. Instead, one can read fiction, but this should not be done in bed — it is meant for sleeping.
A hot shower and ventilating the bedroom can help set the mood for sleep, Buzunov added.
Earlier, sleep and nutrition specialist Anna Tsukanova stated that an improper sleeping position can lead to swelling and wrinkles on the face. She named sleeping on one's back as the safest position.
