Acting Health Minister Uliana Suprun on World Sleep Day noted that everyone has their own optimal time for rest.
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Uliana Suprun "Everyone has their optimal time – when they go to bed and how many hours they need to rest. For most healthy people, this is 7-9 hours of sleep each day. Children need more hours of sleep and the smaller the child, the more he needs to sleep. And people over 65 can sleep 7-8 hours a day, and that's fine. "
This should take into account the signals of his own body, which may indicate an insufficient amount of sleep. Among them: feeling unwell after seven hours of sleep, overweight problem or chronic illness, dependence on caffeine, desire to fall asleep at the wheel.
Both sleep and lack of sleep indicate health problems and carry the threat of various diseases. Therefore, according to the official, it is important to keep the golden mean.
How fast and easy to sleep?
1. To be tired not only morally, but also physically, thanks to a quick walk, push-ups or jogging. It is also the prevention of cardiovascular diseases and dementia.
2. Free the evening from phones, computers and television. The blue light of the screens prevents the formation of melatonin (a hormone that tells the body when to go to bed).
3. At night, do not drink any alcohol or coffee. Better eat cherries and tomatoes – they have a lot of melatonin in them. Try chickpeas – it contains a record of tryptophan, the amino acid with which melatonin and serotonin are formed. Drink tea with chamomile, lemon balm or mint, or white tea.
4. Open the windows, close the curtains. Cold, fresh air and total darkness will help you to plunge into a deep sleep.
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