The Ministry of Health published recommendations for a healthy sleep.

Sleep - the main component of a healthy life. Adults should regularly sleep seven or more hours a day. Some, in particular young people and people with chronic diseases, need even more - nine hours of sleep per day. Only a small number of people need to sleep less than six hours a day. This is due to genetic factors.

Why you need to sleep more than seven hours a day If you sleep less than seven hours a day, then increase the risk of developing chronic diseases, in particular:.

diabetes;.

cardiovascular diseases, stroke, high blood pressure;.

weight gain and obesity;.

disorders of the immune system;.

deterioration of mental health, depression.

Also, insufficient sleep can affect your ability to make decisions, increase the risk of accidents on the road, lead to errors.

How to improve sleep Your behavior during the day, especially before going to bed, affects the quality of sleep. Even a few minor adjustments in some cases can radically change the situation. A few useful habits will help you improve sleep.

- Observe the sleep mode.

Go to bed and wake up at the same time. Even on weekends.

- Create a soothing atmosphere.

A quiet, dark, pacifying atmosphere and a comfortable cool temperature in the bedroom facilitate sleep. In the evening, do not turn on bright lights.

- Remove gadgets.

Remove electronic devices - televisions, computers, smartphones - from the bedroom or at least turn them off 30 minutes before bedtime.

- Follow the diet.

Avoid caffeine (for six hours before bedtime), alcohol (for four hours before bedtime) and plenty of food before bedtime. Adhere to a healthy diet throughout the day.

- Do not drink before bedtime.

To quench your thirst before bedtime, you can and should, but excessive drinking can provoke problems with sleep.

- Do not smoke.

Do not start smoking or quit this bad habit. In any case, do not smoke immediately before bedtime.

-Try.

Physical activity during the day will help you fall asleep more easily at night..

- Use the bed only for sleeping.

Do not eat in bed, do not watch TV and do not work.

Also, do not go to sleep if you do not feel sleepy. In case you can not fall asleep within 20 minutes, get out of bed. Have a habit of napping during the day? Limit this time to 45 minutes. If you have trouble sleeping, consult a doctor..

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