The doctor gave advice on improving the quality of sleep

Doctor Ekaterina Dmitrenko told us how to improve the quality of sleep. According to her, most adults need to sleep 7-9 hours per night (about 7.5 hours on average). This is not a whim, but a natural physiological need of the body.

In conversation with the agency RuNews24.Ru On Monday, September 29, she noted that sleeping less than seven hours a day is a health risk, and sleeping too long (more than 9-10 hours) can indicate illness. It is important not only the quantity, but also the quality of sleep: regularity, continuity, balance of phases. Lack of sleep is associated with increased mortality, metabolic and cardiovascular disorders, weight gain, decreased cognitive function and immunity.

Proper sleep helps the brain recover, strengthens memory, regulates hormones and appetite, improves mood and endurance, writes 360.ru . To improve sleep, the specialist advises to keep a stable schedule, get morning light and reduce evening brightness, limit caffeine and alcohol, cool the bedroom, relax before going to bed without gadgets, exercise and monitor nutrition. If you have regular insomnia, nighttime respiratory arrest, or severe daytime drowsiness, you should consult a doctor, writes RT.

On September 25, "Moscow 24", citing experts, wrote that checking a smartphone immediately after waking up harms the brain. In the morning, dopamine and cortisol levels rise, giving a feeling of alertness, and the flow of information from the phone can overwhelm these resources.

In August, Alena Gavrilova, a doctor at the Sleep medicine department, advised in an interview with NSN to turn off the phone two hours before bedtime. A blinking screen reduces melatonin production, and watching videos and transitions puts extra strain on the brain.

In June, Elena Baranova, a neurologist and somnologist, told the Moscow City News agency that women are 1.5 times more likely than men to suffer from insomnia due to perfectionism. The doctor noted that over the past decade, many Russians have become more likely to experience various sleep disorders due to the peculiarities of their modern lifestyle.

In March, the doctor Ekaterina Kashukh in an interview with Life.ru She said that foods with melatonin in the evening diet normalize sleep. Melatonin is found in fruits and vegetables (cherries, bananas, strawberries, apricots, pomegranates, broccoli, tomatoes), as well as rice, eggs, nuts, grapes, and cabbage. These products are well suited for the evening diet.

Earlier, somnologist Vladimir Dorokhov dispelled the myth that you can get enough sleep "a week in advance." According to him, you should go to bed before midnight. Dorokhov pointed out that you can't get enough sleep on Sunday "for a week in advance," because "sleep doesn't accumulate like money."

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