Even on weekends, the doctor recommends to comply with a regular sleep regime that lies and wakes up. According to him, it is useful to abandon the use of electronic devices about 30-60 minutes before going to bed, which will help to minimize the effects of blue light. Sleep nights can develop a cup tea and other “relaxation rituals ..
The therapist stressed that it is important to create comfortable conditions to provide high -quality sleep. The optimum temperature in the bedroom should be +18 to +20 degrees, providing clean air flow and having a comfortable bed. Silence also contributes to a deeper and more calm sleep. A short daytime sleep lasting 20-30 minutes allows you to effectively alleviate fatigue and strengthen the immune system. Staying in the Sun in the morning and light therapy stimulates the production of serotonin that improves mood and generally good.
Reduction Reducing the light reduces the level of serotonin, the hormone of joy and increases melatonin that increases the need for a dream. The disadvantage of quality sleep directly weakens immunity: the production of interferons and the production of interferons and interferons are reduced proteins that fight viruses.
News -law materials cannot be equalized to the doctor’s prescription. Consult a specialist before deciding.
Source: Ferra
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