Somnologist Larie: daily routine and turning off gadgets will help get rid of anxiety before bedtime
Self-discipline will help get rid of sleep problems without medication, said somnologist Tatyana Larye. In an interview with Moscow 24, she shared simple ways to get rid of disturbing thoughts before bedtime, including daily routine and turning off gadgets.
A clear daily routine will help reduce the level of anxiety in the evening, the specialist explained. In her opinion, you should go to bed and get up at the same time, even on weekends. At the same time, the duration of sleep for a healthy adult should not exceed seven to eight hours.
Larie is sure that before going to bed it is very important to physically slow down so that “the body understands that night is coming.” She recommended that you develop the habit of turning off bright lights and leaving only dim lights half an hour before bedtime, stop watching TV and put your gadgets on do not disturb mode.
Also, you should not read the news before going to bed, because this inevitably affects the psychological state of a person, the somnologist continued. “Now people read a lot of news, worry about it, there is a constant feeling of anxiety. To keep your sanity, you need to dose them and filter the information, ”explained Larie.
In conclusion, the specialist warned that in no case should you self-administer sedatives or hypnotics if the above methods do not work. They should only be selected by a doctor.
Earlier it was reported that the Russians began to be more nervous and sleep worse without taking sedatives. According to analysts, residents of Nizhny Novgorod, where the demand for sleeping pills and sedatives has increased six times over the past year, are most often unable to fall asleep without medication.