Tips for Better Quality Sleep According to Russian Health Expert

A Russian health expert announced that there are rules that help reduce the sleep period, but at the same time they may improve the quality of sleep.

Dr. Shota Kalandia, a specialist in digestive diseases, indicated in an interview with the Russian newspaper “Izvestia” that it is necessary to allocate 7-9 hours of sleep per day and follow a fixed bedtime regime.

He said: “Many people sleep longer on holidays than on working days, to compensate for the accumulated lack of sleep. Of course, a person can sleep 1-2 hours more on holidays, but a person should be aware that this may lead to a disruption of biological cycles.”

The doctor drew attention to the fact that sleeping during the day may have an effect on night sleep, which may be negative or positive. Sleeping during the day should not be after four o’clock in the afternoon, and it should not exceed 30-40 minutes. Such sleep helps to restore strength and compensate for the lack of sleep at night.

Expressive

He added, “A sedentary lifestyle helps to disturb sleep, because the body may not feel the need to rest. However, it is recommended to exclude physical activity before going to sleep, as this can complicate sleep and affect its quality.”

The Russian doctor also advised not to eat dinner late, as dinner should be at least two hours before going to bed, provided that its calories do not exceed 20% of the total daily calories.

He said: “The digestion process requires energy, so if a person overeats at night, the body works actively at this time, which may also affect the quality of sleep and waking up in the morning. In addition, eating at night can disrupt the process. proper digestion and absorption of nutrients, and may cause heartburn and nausea.

It is also not recommended to sleep on an empty stomach, as this may lead to gastrointestinal diseases, and feeling hungry may cause sleep disturbances.

In addition to refraining from eating and smoking two hours before going to bed, you should refrain from using a smartphone. Because the blue light emitted from its screen causes disturbances in the production of melatonin and its permanent use irritates the nervous system.

He said, “It is necessary for the bed to be comfortable, and the room must be completely dark and without noise. Two hours before going to bed, bright lights should be avoided and lighting reduced. In addition, the temperature in the bedroom should be 20 degrees Celsius and less than that.” .

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