Refusal of alcohol and light-alarm clocks: the somnologist spoke about quality sleep and easy awakening

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- In order to wake up vigorous, you need to sleep well, and in order to sleep well, you need to have a good day.

I like the expression: "Take care of your honor from a young age."

So, in order to ensure good sleep, you need to play sports, not consume caffeine, and lead a healthy lifestyle.

Then you will sleep well and wake up well. 

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- We consume a huge, excessive amount of caffeine: tea, coffee, chocolate, tonics ... Caffeine lasts up to 6, and sometimes (in sensitive people) up to 8 hours. That is, you can have a cup of tea, coffee at 6 pm, and then have problems falling asleep until 2 am. Moreover, if a person regularly drinks tea, coffee during the day, he is always excited. The nervous system becomes less stable, and even caffeine may stop working, but the person is nervous during the day and does not fall asleep well. If there is a problem with falling asleep, the first thing to do is to limit caffeine as much as possible, or it is better to eliminate it altogether. Excessive alcohol consumption is harmful to your health. 1-1.5 glasses of dry wine is a decent, relaxing, soothing dosage, a person can feel better, their mood will improve a little,the stress load will decrease slightly, the person may fall asleep better. In general, this dose of alcohol will not have any significant negative effect. If it's sometimes, situationally, that's okay. But if a person begins to take regularly to fall asleep, this is no longer very good, because a reflex of fear of falling asleep without alcohol will form. There are no specific foods that can improve sleep by themselves. Do not overeat at night.

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- Why the autumn-winter period is not good: it is a seasonal depression.

Such an "office polar night": a person leaves - it is still dark, leaves the office - it is already dark.

And the lack of sunlight leads to the fact that we begin to lack serotonin.

A person develops depression with fatigue, weakness, sometimes drowsiness, sometimes insomnia, irritability, anxiety.

It is difficult to wake up because it is dark and melatonin continues to be produced in the dark ... Here you can advise the use of light alarms.

Let's say you need to get up at 7 in the morning, it (lamp. - 

) begins to increase the illumination at 6:30, changing color from dull red to bright yellow light, in fact, imitating dawn.

Melatonin production is suppressed and you get up much easier.

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- Absolutely any, if you do not have any diseases.

If you have heart disease, heart failure, an elevated position of the head of the bed is desirable to reduce shortness of breath.

Or snoring - it is advisable not to sleep on your back, because there are more stops in breathing and snoring on the back than on the side.

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- Range 17 to 24 ° C.

Everything is very individual.

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- With our continental, or close to continental cold climate, when we have a heating season for half a year, in sleeping rooms the humidity drops to 20% in winter ... The skin dries up, wrinkles form, the nose clogs up, the eyes dry ... Just moisturizers are very good help.

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- You can accumulate some sleep deficit and then, if this is not a very large, critical deficit, the body may well compensate for this and then sleep off.

It's another matter if it is a chronic situation ... In general, any mammal, if deprived of sleep, it will eventually die.

There is no physical recovery of the body, metabolic processes are disturbed, immunity falls, ulcers develop.

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- Modern civilization helps to deceive the body perfectly.

If we turn on sufficiently intense lighting, and with a high color temperature ... The brain perceives bright blue lamps as sunlight.

If you are under such a lamp, the brain will think that it is day and the sun is shining, especially if it is close to the eyes.

In this case, you can live in Moscow if a person stays up late, almost according to the schedule of New York.

You can, on the contrary, from 5 pm wear special sunglasses that remove the blue spectra, the brain thinks that it is already getting dark.

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- It is desirable, it is believed that it is not necessary to use bright pungent colors, they have an irritating effect.

Better pastel, calm colors.

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- In general, none is better.

There are activating (smells. - 

), like lemon, they have an awakening effect ... There is a placebo effect, if a person believes, it will have a relaxing effect on him ... Better odorless at all, the laundry should not smell anything.

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- Ideally, nothing is needed.

It is better that you already come up to the pillow and already want to sleep, and not so that: "Let's sprinkle with lavender, God forbid, so that there is no blow, no light, we will put earplugs in our ears, put on a mask, listen to meditation."

That is, it all turns into some kind of trash, this preparation for sleep instead of just lying down and falling asleep.