April 8 11:18
The chief psychotherapist of the Sverdlovsk Ministry of Health, Mikhail Pertsel, told how to cope with insomnia and improve the quality of sleep. His words are quoted by the Ural Meridian news agency.
According to the specialist, sleep problems often signal an anxious state, and chronic disturbances may be a sign of a disease that requires seeing a doctor. If the anxiety is one-time, the specialist advises to sort out its causes: understand what exactly is bothering you, imagine the possible consequences and think through your actions in different scenarios.
An hour before bedtime, it is important to put away your smartphone and other gadgets – their screens disrupt the production of melatonin. It is better to take a walk, take a bath, read a book or listen to music.
The “7–11” breathing exercise can help you fall asleep: inhale for seven counts, exhale for eleven counts. A calm person's exhalation is longer than his inhalation, while an anxious person tends to exhale faster. The doctor also recommends going to bed and getting up at the same time, including weekends, – the daily routine promotes healthy sleep.
Main photo: freepik.com
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