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Scientists have revealed the secrets of a quality night's rest
Last reviewed: 02.07.2025
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In modern conditions, the quality and duration of sleep in humans is rapidly deteriorating, which is of concern to specialists. As experts note, for a healthy lifestyle and vigor throughout the day, it is important to have a good night's rest.
For these purposes, experts have developed a set of recommendations that will not only help you fall asleep easier, but also improve the quality of your sleep.
Experts noted that lack of sleep can provoke various mental and physical illnesses, in particular decreased reflexes and concentration, diabetes, high blood pressure, heart and vascular disease, and obesity.
Experts recommend performing a number of simple manipulations before going to bed that will help ensure quality and complete sleep.
First of all, the bedroom should have the appropriate furnishings, there should be no yellow or pink colors, preference should be given to lavender and similar shades, which have a calming effect. The mattress, pillows, bed linen should be comfortable and not cause irritation.
There should be no strong odors or noise in the room, and the temperature should not exceed 190C. In a hot room, it is better to sleep without covering yourself or, at the very least, not to cover your legs.
Most people prefer to sleep in the dark. Since the body's biological clock receives information about the time of day through the optic nerves, experts recommend turning off any electrical or luminous devices (mobile, computer, TV, etc.) before going to bed. Ideally, there should be no electrical devices in the bedroom at all.
However, a modern survey shows that more than 90% of people, when going to bed, continue to use a phone, tablet or other gadgets that overstimulate the nervous system.
Secondly, you should strictly adhere to the regime and go to bed and wake up in the morning at the same time, regardless of the day of the week, which will allow the body to get used to the time allotted for rest. An adult needs at least 7-9 hours of night rest per day.
Thirdly, scientists recommend performing a number of specific actions before going to bed that will help the body tune in to sleep. In this case, you should develop a precise sequence of actions, for example, first a warm bath or shower, then brushing your teeth, listening to calm music. None of the actions should be aggressive or cause stress, otherwise the level of the hormone cortisol in the body may increase, which leads to an increase in adrenaline, which negatively affects the night's rest.
Fourthly, before going to bed you can do a little gymnastics or take a walk in the fresh air. Several yoga exercises will help you relax and get ready for rest. It is especially recommended for postmenopausal women to do short exercises (25-30 minutes) at least an hour before going to bed.
Fifthly, you should limit your food intake before bedtime, which will help your body produce the hormones necessary for rest. You can eat light food (fruits, vegetables) a few hours before bedtime. It is good to drink a glass of milk before bedtime, which contains an amino acid that causes drowsiness.
Sixthly, experts believe that the bedroom, and especially the bed on which a person sleeps, is a bad place to have sex. This is primarily due to the fact that the bed or room in which a person had sex can serve as an additional stimulant that reminds of pleasure and excites, and this negatively affects the quality of a night's rest.
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