Sleep specialist Novikov advised people with insomnia to avoid daytime naps.
Sleep specialist Maxim Novikov explained how to improve sleep without medication. First of all, the doctor advised avoiding daytime naps, as they make it harder to fall asleep at night. To sleep better, it is also important to create comfortable conditions for nighttime rest: in the evening, the bedroom should be ventilated, and darkness and silence should be ensured in the room. It is also important to limit the use of electronic devices before bedtime, as the light from their screens disrupts the production of the hormone melatonin.
The specialist added that lifestyle adjustments help improve sleep. According to him, it is necessary to go to bed and wake up at roughly the same time every day, even on weekends, eat properly, practice yoga, breathing exercises, or meditation, and engage in regular physical activity. However, intense workouts, in the specialist's opinion, are better done in the morning or during the day, rather than before bedtime.
In conclusion, Novikov recommended replacing tea and coffee with herbal infusions in the evening. "Chamomile tea, valerian infusion, lemon balm, and mint are popular remedies in folk medicine that promote relaxation of the nervous system and ease the process of falling asleep. These plants have a mild sedative effect, which helps to fall asleep faster and ensure deep sleep," noted the sleep specialist.
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