About how to do this, the Russian dynamologist, the therapist, head of the department of the Somological department of the Federal State Budgetary Institution of the Federal State Unitary Enterprise of the Federal State Unitary Enterprise of the Federal State Unitary Enterprise of the Oillenolaryngology of FMBA Russia, Alexander Melnikov, reports Komsomolskaya Pravda.
Careful compliance with the mode allows you to avoid many diseases. According to him, it is very important that the time to start sleep and the time of awakening during the week had no great oscillations. A dynamologist inscribed that the sleep schedule must be observed not only on weekdays, but also on the weekend, allowing themselves to wake up an hour later than usual. Melnikov recommends in the evening to organize a period of relaxation. At the same time, everyone can come up with a convenient method for himself.
Someone can have fun, someone has a bath. It is very important to take into account the fact that it is a gradual and smooth process that continues in a whole for at least an hour. Before you go to bed, you can not sway, because instead of falling down, you will experience a feeling of discomfort. - Alexander Melnikov, dynamologist
In addition, Melnikov recommended not overloading the body by physical training late in the evening. Much more useful, according to a specialist, follow the motor activity during the day. For adults, physical exertion should be the smallest - half an hour per day. And the most useful doctor called anaerobic training, fast walking, running, swimming, cycling.
Melnikov also said that the use of gadgets in the bedroom is not recommended because they contribute to the slowdown in the release of melatonin due to its bright lighting. The specialist recommended not to find out the room intended for sleeping a relationship.
The bed must be associated only with sleep or sex. Do not turn the bed to the office, a cinema or library. - Alexander Melnikov, dynamologist
Melnikov pointed out that Valerian and other soothing preparations of plant origin have a placebo effect and do not affect the normalization of sleep. According to the specialist, to provide a positive reaction to sleep normalization, you can take funds containing melatonin to help regulate sleep and wake periods.
Powerful sleeping facilities The dynamologist does not recommend using a doctor without appointing a doctor. Such means are addictive and addiction. Melnikov stressed that it is necessary to eliminate the cause of bad sleep, and sleeping pills will be therapy. Acute insomnia may be the cause of transferred stress situations.
The synologist was summarized that strong, healthy sleep is the most reliable and proven factor contributing to the strengthening of immunity.
Earlier, the "Central News Service" reported that the life expectancy in the Russian Federation in the Pandemic COVID-19 decreased by 2 years.