6 min read
2026-02-03
Go to bed and wake up at the same time, even on weekends. A difference of more than 1 hour disrupts circadian rhythms.
30-60 minutes before bedtime: warm shower, reading a book, meditation. Avoid gadget screens.
Temperature: 18-20°C
Complete darkness (thick curtains or mask)
Silence (earplugs if necessary)
Comfortable mattress and pillow
| Product | Effect on sleep |
|---|---|
| Turkey, bananas | Contain tryptophan - improve sleep |
| Cherry | Natural melatonin |
| Coffee, tea | Caffeine - eliminate 6 hours before |
| Alcohol | Impairs the quality of deep sleep |
| Spicy food | Heartburn, discomfort |
30-40 minutes of physical activity during the day improves sleep. But complete intense workouts 3-4 hours before bedtime.
In the morning - bright light (or a 10,000 lux lamp). In the evening - warm, dim light. Blue light from gadgets blocks melatonin production.
If you don't fall asleep within 20 minutes, get up, do a quiet activity, and come back when you feel sleepy.
Calculate the optimal time in Sleep Calculator to wake up in the correct phase.
See also: Water norm calculator, BMI calculator