To establish a sleep pattern that has gone astray due to anxiety amid geopolitical events, sleep hygiene should be observed. This was stated by a psychiatrist, psychotherapist, neurologist, associate professor of the Department of Psychiatry, Psychotherapy and Psychosomatic Pathology of RUDN University Olga Kotova.
“In this situation, the most important thing is to observe sleep hygiene. The most important principle is to go to bed and get up at about the same time. Even if you couldn’t fall asleep for a long time, you need to get up as usual, you can on an alarm clock, ”Kotova said in an interview. Radio Sputnik.
She also advised not to “get” the lack of night sleep at the expense of daytime.
The expert recommended not using the bed for anything other than sleeping. In particular, on the bed it is undesirable to read the news, watch TV, check the phone.
“Another important point: turn off phones two or three hours before bedtime and do not consume any caffeine,” the neurologist emphasized.
If you started following all these recommendations, but they did not help you within a month, then you need to contact a specialist, she continued.
Chronic sleep disorders can lead to the development of cardiovascular diseases, an increased risk of diabetes, obesity, the doctor concluded.
Earlier, on March 14, scientists found that sleeping in the light, even dim, can harm the human body. The study involved 20 young people who spent several nights under observation in the laboratory. The first night they slept in complete darkness. The following nights, the subjects slept in the overhead and dim lighting of the room.
Studies have shown that the phases of their sleep, during which cell renewal occurs, have decreased. The heart rate increased, insulin resistance increased, the work of the sympathetic and parasympathetic nervous systems was disturbed, and pressure increased.
On the same day, somnologist Pavel Kudinov told how to get rid of insomnia during stress. So, he advised to limit the flow of information and stop reading the news half an hour before bedtime. According to him, this will help to calm down and fall asleep faster. In addition, the specialist recommended that people devote more time to the family and some source of positive emotions.
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