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Eurovaistinė Pharmacy Specialist Elvyra Ramaškienė advises paying attention to everyday habits that will help you rest better. A well-established daily routine is very important for quality sleep, which is difficult for some people to maintain while working from home.
The pharmacist observes that people who work from home sometimes allow themselves to sleep longer or generally stay in bed all day. Experts do not recommend doing this and advise leaving the bed only for a night’s sleep.
“Many people who work from home experience tension, stress, anxiety, which greatly affects the quality of our sleep, so I would recommend that those people take preparations that contain magnesium and vitamin B, which will help them overcome tension , stress and then easily fall asleep. ” says E. Ramaškienė.
What a person does during the day can also affect the quality of sleep. Those who drink a lot of coffee, are physically passive, or tend to eat before bed are more likely to fall asleep. According to the pharmacist, in case of sleep disorders, you should think about the habits and correct them.
One hour before bed
An hour before going to bed has a significant impact on rest, at this time it is recommended not to use mobile phones, computers, to avoid the light emitted by other screens. It is also important to clear the room before going to bed.
The specialist says that a walk before bed can also help. “Taking a walk outside for at least half an hour at night will help you relax and fall asleep,” he says. It is recommended to avoid strenuous and strenuous physical work before going to bed, as this helps to concentrate sleep. It is better to spend time reading at bedtime, communicating with family members.
It is recommended to avoid strong lighting before bedtime, so it is advisable to do relaxing activities in a cozy twilight.
Herbs can help
If you are still unable to fall asleep after adjusting your habits, then your pharmacist advises you to drink herbal teas and do not rush to start taking medications. Valerian, lemon balm, or hop tea relaxes before bed. Herbal teas can be consumed continuously for two weeks.
The quality of sleep can also be affected by dietary supplements, which, according to the pharmacist, also contain herbs and melatonin.
“Melatonin is a natural sleep hormone that is produced by the human body itself, during the dark hours of the day, it is especially abundant in 23-3 hours, which is why we sleep deeply and peacefully at that time. The use of products containing melatonin shortens the time to fall asleep and you do not wake up at night, and you wake up in the morning when you are refreshed, ”says the pharmacist in a press release.
The pharmacist cautions that if you try herbs or dietary supplements but do not notice a positive effect on sleep, it is recommended to consult a doctor, as this can be a warning sign of more serious problems.
5 recipes for a quality sleep:
It is better to sleep if you go to bed before 11 pm
The duration of sleep should not be less than 7 hours.
Ventilate the room before going to bed.
If you can’t fall asleep, avoid sitting on the couch or sleeping in the afternoon during the day.
A leisurely walk at night can help provide a quality rest.
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