For those who change their daily routine on New Year's holidays, doctors recommend thinking in advance about normalizing their sleep patterns - at least three days before returning to work. The Moscow City News Agency was informed about this by Svetlana Borisova, the holder of the status of a Moscow doctor, a general practitioner of the city polyclinic of the 6th Moscow health department.
“It is not recommended to strongly change the usual daily routine, even during weekends and holidays. It is advisable that the person goes to bed and wakes up at about the same time and does not sleep for too long. It takes seven to eight hours of good rest to restore the body. If the daily routine was nevertheless violated, then at least three days before the start of the working week it is necessary to start activities to normalize sleep,”S. Borisova said.
According to her, it is possible to speed up the return to normal sleep by adjusting the lighting in the apartment during the day.
“It is necessary to bring the sleep routine back to normal gradually, using willpower for this. Early in the morning, you need to do so that the room is as light as possible - this will help the body to wake up. The body also needs a lot of light throughout the day. But by the evening, bright lighting is no longer needed - you need to reduce it, so that it does not interfere with the body to tune in to sleep,”added S. Borisova.
She also recommended excluding daytime sleep, coffee and caffeinated drinks, not using gadgets before bed, or engaging in strenuous mental activity.
Night walks in the fresh air, relaxing baths or a warm shower before bed will help you fall asleep, you can also try relaxing breathing techniques, listen to relaxing music or read a book. For dinner, which should be arranged at least three hours before bedtime, you should eat proteins, because the body also spends enough energy to process them.