НАЧНИ СПАТЬ ПРАВИЛЬНО

Key wellness & sleep-improvement strategies

1 hour before bed: remove digital distractions

• Stop using phones and other digital content/information that can excite or overstimulate your brain.

Avoid eating late

• Don’t eat within 3 hours of bedtime to prevent your body from digesting instead of resting.

Set the sleep environment

• Eliminate irritants:
  • Reduce light and noise
  • Remove distractions
• Ask household members to not disturb you.
• Make your bed and use a comfortable pillow/bed setup—discomfort prevents quality sleep.

Create a calming pre-sleep ritual (about 30 minutes)

Choose activities that promote calm and relaxation, such as:

• A walk outside for fresh air
• A hot shower to relax muscles
• Hot tea in a quiet, calm setting
• Meditation or sitting in silence

Exercise earlier (a few hours before bed)

• Do physical activity earlier so you build pleasant fatigue, making it easier to fall asleep and improving sleep quality.

Target sleep duration

• Aim for around 7 hours as a “golden mean,” but adjust individually (some need less, others more).

Ventilate your sleeping space

• Air/ventilate the room to support better sleep.

If you feel sleepy during the day, don’t fight it

• The advice is to go to bed when you feel sleepy (if possible).

Sleep mainly at night

• The speaker suggests the body recovers best at night, especially between ~9:00 pm and 12:00 am.
• Avoid excessive daytime/early sleep when possible, as it may lead to health issues over time.

Relax as much as possible at bedtime

• Focus on relaxation until your body feels as “soft” as possible before sleep.

Presenters / Sources

• No specific person’s name is provided in the subtitles (the speaker references a personal Telegram/YouTube channel).