A British psychiatrist has recommended following 5 tips to get rid of insomnia, enjoy a calm and deep sleep and allow the brain to rest during all stages of sleep, especially at night.
Dr Lola Telieva said lifestyle, health, diet and age all influence sleep, according to the British newspaper ‘Daily Express’, indicating the five tips are:
Avoid caffeine and don’t eat late at night
And he recommended avoiding caffeine because it lasts between three and five hours and can stick around for much longer than most people realize, noting the importance of avoiding it after two. in the afternoon, to achieve a comfortable sleep, and you should also avoid eating late at night to allow for complete digestion before bed.
Ensure a specific time to sleep and wake up
According to the psychiatrist, going to bed and waking up at the same time every day helps instill a good sleep pattern and provides our body with a routine to stabilize our internal biological clock, which helps our brain recognize the appropriate time to sleep , to free your mind from stress and fall asleep faster.
Avoid looking at screens before bed
Dr. Teleyeva advised turning off all screens 60 to 90 minutes before bedtime, because the blue light emitted by the screens of electronic devices interferes with our biological clock and the circadian rhythms that regulate sleep.
Practice relaxation techniques
The psychiatrist notes that practicing deep breathing, meditation and other relaxation techniques before bed can help relieve stress and relax the mind, ready for sleep.
Sleep in a cool room
Telieva said that temperature and noise can affect sleep and advised that the temperature in the bedroom should be between 18 and 22 degrees Celsius, as rooms hotter than this interfere with the body’s ability to get more sleep. deeper and more consistent.
