Ways to rest without using medication for those suffering from insomnia have been explained. Russian somnologist Maksim Novikov advises giving up daytime sleep to sleep comfortably at night.
Demokrat.az reports that according to the somnologist, even short daytime naps make it difficult to fall asleep at night:
"Establishing the proper conditions in the bedroom is the main requirement. In the evening hours, it is necessary to ventilate the room and ensure complete darkness and silence. Light from electronic devices disrupts the secretion of melatonin, the sleep hormone. For this reason, it is recommended to stay away from phones and tablets before sleeping."
Small changes made in lifestyle directly affect the quality of sleep. Going to bed and waking up at the same time every day adjusts the body's internal clock. Yoga, breathing exercises, and meditation calm the nervous system.
The expert stated that exercising is beneficial, but it is better not to do strenuous workouts in the evening.
"In the evening hours, herbal infusions should be preferred instead of tea and coffee. Chamomile, honey balm, and mint teas have a natural calming effect. These plants reduce the body's tension and facilitate the transition to deep sleep."