Healthy sleep —
Learn more about your sleep and your sleep disorder by seeing a sleep physician for an appointment
the basis for great
achievements
achievements
Good
appearance
appearance
Healthy
strong body
strong body
Fresh thoughts and new ideas
Workability and attentiveness
A healthy sleep is...
This is the official data, which means that in fact there are much more such children.
Sleep disorders (snoring, apnoea, chronic respiratory insufficiency, etc.) and their treatment are dealt with by a sleep physician.
There are several ways you can improve the quality of your sleep, shorten the time that takes to fall asleep, and wake up feeling refreshed and rested in the morning.
Sleep disorders (snoring, apnoea, chronic respiratory insufficiency, etc.) and their treatment are dealt with by a sleep physician.
There are several ways you can improve the quality of your sleep, shorten the time that takes to fall asleep, and wake up feeling refreshed and rested in the morning.
30% of the world's children have difficulty falling asleep and rising early
Regularity
Go to bed and wake up always at the same time.
Regularity will help you establish a regular routine that doesn't depend on the day of the week or even a couple of sleepless nights.
Our brain has a clock, which is very finely tuned and works best under regularity conditions, keeping track of our sleep and wakefulness patterns.
Regularity will help you establish a regular routine that doesn't depend on the day of the week or even a couple of sleepless nights.
Our brain has a clock, which is very finely tuned and works best under regularity conditions, keeping track of our sleep and wakefulness patterns.
Temperature
Ventilate the room before going to bed.
It turns out that if you lower your body temperature by 1 °C, you can fall asleep quickly and soundly.
It is always easier to fall asleep in a cool room of 18-19 °C, filled with fresh air and not in an airy room.
It turns out that if you lower your body temperature by 1 °C, you can fall asleep quickly and soundly.
It is always easier to fall asleep in a cool room of 18-19 °C, filled with fresh air and not in an airy room.
Darkness
Our society lacks darkness in the evening to trigger the production of malatonin (a hormone that helps regulate sleep patterns).
1 hour before bedtime, avoid looking at monitors and gadgets, dim the lights, and you'll be surprised to find yourself drifting off to sleep.
Use dark curtains or a sleep mask.
1 hour before bedtime, avoid looking at monitors and gadgets, dim the lights, and you'll be surprised to find yourself drifting off to sleep.
Use dark curtains or a sleep mask.
Take a walk
If you can't fall asleep for a long time (25-30 min.), get out of bed, distract yourself, do something.
it is necessary to make the brain associate the bed with sleep and not with insomnia.
it is necessary to make the brain associate the bed with sleep and not with insomnia.
Sweets
Large amounts of sugar can lead to weight gain, and also have a bad effect on sleep.
It becomes shallow, which means you don't get enough rest at night.
It becomes shallow, which means you don't get enough rest at night.
Just relax
Many people can't fall asleep "on the click of a button". The brain needs to slow down gradually.
For 1 hour, avoid activities and try to relax.
For 1 hour, avoid activities and try to relax.
6 tips
for a healthy sleep
for a healthy sleep
Centre of Somnology
Umanova
Natalia Dinislamovna
doctor-somnologist of the highest category, PhD.
Natalia Dinislamovna
doctor-somnologist of the highest category, PhD.
Due to our comprehensive approach, we work with the following diseases:
A multifunctional centre for the treatment and diagnosis of sleep disorders.
- Chronic insomnia.
- Increased daytime sleepiness
- Various neurotic disorders, including depression.
- Snoring and stopping breathing during sleep (apnoea).
- Eating disorders due to eating problems (obesity).
- Bruxism (teeth grinding).
- Nightmares, night terrors, sleepwalking, waking up with confused consciousness, dreaming, sleep convulsions.
- Restless legs syndrome and periodic limb movements during sleep.
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