Chronic insomnia is one of the most common problems of modern man. According to neurologist and WHO expert Yuri Flomin, it affects from 25 to 50% of the adult population. Constant lack of sleep not only worsens well-being, but also shortens life expectancy. To restore healthy rest to the body, the doctor advises to follow sleep hygiene - simple but effective rules that help you fall asleep easier and wake up refreshed.
Yuriy Flomin emphasizes: sleep hygiene is not only about comfort, but also about the stability and consistency of the regime. Even small things, such as the time of falling asleep, lighting, or temperature in the room, matter.
Nine tips to help you sleep better
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Stick to a consistent routine — go to bed and wake up at the same time, even on weekends. Breaking your routine on weekends only worsens the quality of your sleep.
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Don't use alcohol as a sleeping pill. Alcohol can make you sleepy, but it disrupts your sleep pattern. People usually wake up 2-4 hours after drinking alcohol, and it becomes difficult to fall asleep again.
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Avoid caffeine and nicotine before bed. Caffeine lasts up to 5 hours in the body, so even a cup of coffee during the day can affect your night's rest. Nicotine also stimulates the nervous system, so your last cigarette should be no later than an hour and a half before bedtime.
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Use your bed only for sleeping. People with insomnia should not lie in bed unless they are falling asleep — this will help form the correct association: bed = sleep.
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Spend more time in daylight. Natural light helps your brain produce melatonin at night, a hormone that regulates your sleep-wake cycles.
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Be physically active during the day, but don't exercise before bed. Physical fatigue helps you fall asleep, while evening workouts, on the contrary, activate the body.
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Don't sleep too long during the day. A short daytime rest of up to an hour is beneficial, but prolonged sleep during the day disrupts the nighttime rhythm.
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Provide comfortable sleeping conditions. The bedroom should be cool, quiet, and dark. It is worth using blackout curtains and turning off noise sources.
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Create an evening ritual. Repetitive actions—a warm shower, tea, calming music, or reading—help your brain understand that it's time to get ready for bed.
According to the doctor, regular adherence to these simple rules helps to get rid of insomnia, restore energy, and improve overall health. Sleep, Flomin emphasizes, is not a luxury, but a basic need that must be protected just like nutrition or exercise.
