"Do not go to sleep hungry"... Here are these tips for healthy sleep

Dr. Karima Magomedova, a sleep specialist in the Department of Neurology at Dagestan Medical University, said that people suffering from insomnia can overcome it without medication.

She noted that “people with insomnia should not immediately resort to medication, because good preparation for sleep may help solve this problem,” stressing that “cognitive behavioral therapy, globally recognized as the standard of care, is considered the most effective way to combat insomnia.”

She believes that “insomnia can indeed be managed better without medication, and it is no surprise that cognitive behavioral therapy is the first line of treatment worldwide. It is distinguished by a structured approach and is supervised by a specialist, but patients can also do a great deal to help themselves.”

To overcome sleep problems, she says it is necessary to:

- follow a consistent sleep routine and go to bed and wake up at the same time every day, even on weekends,

- air out the bedroom beforehand, and make sure the room is completely dark and quiet at night,

- avoid using electronic devices for an hour before sleep,

- not overeat before bedtime, but it is also not advisable to go to bed hungry,

- relaxation techniques also help (breathing exercises, meditation, and progressive muscle relaxation).