The Ministry of Health of Ukraine gives advice on how to establish a full daily sleep:.

Prepare your eyes for sleep in advance Excessive amount of light can negatively affect the quality of sleep, because light of any type can suppress the production of the hormone melatonin, which promotes healthy sleep. Scientists note that blue light waves have the strongest effect. So try not to watch TV or flipping news on your smartphone just before bedtime..

Listen to classical music Studies have shown that classical music or any music that has a slow rhythm of 60 to 80 beats per minute helps you fall asleep faster.. It is advisable to listen to it not immediately before bedtime, but somewhere in 30-45 minutes.. In addition to improving the quality of sleep, music helps alleviate the symptoms of anxiety and depression..

Imagine a place that is pleasant for you. In one of the studies, it was found that the visualization of a pleasant picture or place promotes quick relaxation and distracts from unnecessary thoughts. In the study, people who used visualization and suffered from insomnia fell asleep 20 minutes faster than those who did not..

Warm the limbs Our body is cooled thanks to the process of thermoregulation when we fall asleep. To facilitate this, scientists have identified several techniques that work as a sleeping pill and speed up sleep.. For example, in one study it was found that warming the limbs contributes to the optimal process of thermoregulation and enhances the overall heat loss by the body..

You can wear socks or make a warm foot bath to fall asleep faster..

Watch your diet To get better sleep, watch your diet: avoid caffeine 6 hours before bedtime, alcohol 4 hours before bedtime and plenty of food before bedtime. Smoking can also affect negatively the quality of sleep and the rate of sleep..

Use the bed just for sleeping Do not eat in bed, do not watch TV and do not work. It should be a place for rest and recuperation..

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