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Tips for sound sleep and easy waking up

Советы для крепкого сна

Sleep (lat. Somnus) is a natural physiological process of staying in a state with a reduced reaction to the surrounding world, inherent in mammals, birds, fish and some other animals, including insects (for example, fruit flies).

Nothing else tends to sleep like the autumn weather. But sometimes you go all day long, dreaming of a pillow, but it is worth lying down, like sleeping in one eye. Quite a familiar situation for many of us.

The average duration of a person’s sleep usually depends on numerous factors: from age, gender, lifestyle, nutrition, and degree of fatigue, to external factors (general noise level, location, etc.). In general, for sleep disorders, its duration can range from a few seconds to several days. There are also cases that an adult needs 12 hours to sleep with a supply of energy or to recover from hard work and sleepless nights. Sleep durations of less than 5 hours (hyposomnia) or impaired physiological structure are considered risk factors for insomnia.

We at are happy to share with you selected methods that help you quickly and soundly fall asleep, and in the morning feel perfectly rested and fresh.


Eat foods that contain magnesium. Scientific studies show that magnesium intake has a good effect on sound sleep throughout the night. For example, eat pumpkin seeds or spinach.


Daytime sleep for 10-30 minutes has a beneficial effect on sleep at night. It is important to clearly control the time, more than 30 minutes will not benefit.


Your bed is just for sleeping and relaxing. Do not program your body on the fact that the bed - it is also a dining or desktop.


Cool in the bedroom. 15-20 degrees of heat - the ideal temperature for a good sleep.


Take a hot shower or bath before bed. It helps to relax the body.


Set a clear wake-up time even on weekends. Many of us want to have a good and long sleep on our free days, but this can lead to a failure in rhythm, to bad and restless dreams.


Make up for lost time. So it happened that in the last days you went to bed later than usual? Bring back your sleep time to your body. This does not mean that it is worth hibernating for a day, just lie one hour earlier one day.


Do not toss and turn. Are you lying awake for 20 minutes? It makes sense to get out of bed and do something relaxing, such as listening to music or reading a book, is much better than lying and thinking, why can't you fall asleep.


Check your first aid kit. Some of your medicines may have a side effect of insomnia.


Keep the alarm away from your face. In general, try to remove all possible gadgets away from the bed.


The smell of lavender. Lavender is deservedly considered the best fragrance for a sound sleep. Try using scented candles or essential oil, if, of course, you are not allergic to this smell.


Try progressive muscle relaxation. Start with your legs and slowly move up, straining and relaxing your muscles. Daily meditation also has a good effect on the process of immersion in sleep.


Dim light entering the room or emanating from gadgets can also cause insomnia. In this case, it makes sense to buy a special sleep mask.


Sunlight. Yes, it is the sunlight that we receive during the day that has a direct effect on the sleep process. If you have a bad night’s sleep, you may not get enough sunlight during the day.


Drink a glass of warm milk. The fact is that milk contains a special substance - tryptophan, which, in conjunction with calcium, has a calming effect.