Why We Sleep Poorly and How to Fix It: Expert Advice

The consequences of lack of sleep can be extremely serious: from decreased concentration and memory impairment to an increased risk of cardiovascular diseases and even diabetes. In order to understand how to cope with this problem, we turned to Mikhail Poluyektov, a somnologist, head of the sleep medicine department and associate professor of the department of nervous diseases and neurosurgery at Sechenov University, and Inna Shcherbakova, founder of the project on working with the potential of the brain "Restart Reality".

How can you improve your sleep?

Mikhail Poluyektov emphasizes the importance of maintaining sleep hygiene. This concept includes various actions aimed at creating comfortable conditions for sleep. Here are the main recommendations of the expert:

1. Creating a pleasant environment:

Create an atmosphere of warmth and security in the bedroom. This promotes relaxation and improves the quality of sleep. The physical qualities of sleep items, such as a pillow and mattress, play a lesser role compared to a person's perception of these items. Mikhail Poluyektov notes:

“If a person has spent a long time choosing this pillow, this mattress, foam or spring, with independent or dependent suspension, he has spent so much time on it, he has already put his soul into this choice, he really enjoys sleeping in this environment, in this nest that he has created for himself, and therefore he really sleeps better.”

2. Limit bright light in the evening:

Avoid bright light, especially in the blue spectrum, which reduces melatonin production. Melatonin helps the body switch to night mode by slowing down cellular activity. Limiting the use of bright screens in the evening helps you fall asleep better. Mikhail Poluektov explains:

“Bright light, especially in the blue spectrum, reduces the production of the hormone melatonin… Limiting light levels in the evening, especially from sources that have such a cool spectrum of light, helps improve sleep.”

3. Establish a regular sleep routine:

Go to bed and wake up at the same time every day. This helps the "time cells" in your brain set specific time intervals for sleep and wakefulness. A regular routine helps you fall asleep and wake up better. According to Mikhail Poluektov:

“If we go to bed at the same time in the evening, our time cells at this time more easily launch other actions associated with this event, with going to bed, such as the transition from a state of excitation to a state of inhibition and falling asleep.”

4. Reduce activity before bed:

Stop vigorous activities an hour before bed. This applies to both physical and mental stress. Schoolchildren are advised to complete homework, adults - avoid stimulating TV shows and active communication on social networks. This allows the brain to switch to braking mode and prepare for sleep.

“Another recommendation is to reduce activity in general, both physical and mental, before going to bed,” advises Mikhail Poluyektov.

5. Association of the sleeping place only with sleep:

The sleeping place should be associated only with sleep, and not with other activities. This helps to establish a conditioned reflex, as in Pavlov's experiments. When a person finds himself in a familiar sleeping environment, the brain more easily reconfigures itself to the state of falling asleep. Mikhail Poluektov explains:

«Если человек ложится в постель, начинает заниматься какой-то деятельностью, вот этот дополнительный стимул для засыпания утрачивается, условный рефлекс не срабатывает».

6. Don't try to force yourself to fall asleep:

Any attempt to force yourself to fall asleep leads to activation of brain systems and difficulty falling asleep. Mikhail Poluektov cites a metaphor by academician Vein:

"Sleep is like a bird that lands on your palm. The faster you try to grab it, the faster it flies away."

The technique of falling asleep is based on the absence of attempts to force yourself to fall asleep.

The Impact of Lack of Sleep on Cognitive Functions

Inna Shcherbakova, founder of the Restart Reality project, author of practical methods and educational programs on brain biohacking, neuroengineer, talks about her experience and gives valuable recommendations on improving sleep. She notes that lack of sleep negatively affects cognitive functions such as memory, attention and decision-making ability.

"Lack of sleep has a very negative impact on the results of any activity. A person who has not had enough sleep has reduced concentration, memory, attention, makes decisions more slowly and makes mistakes more often. Therefore, in order to think effectively and achieve your goals, you need to get enough sleep," emphasizes Inna Shcherbakova.

Practical methods for improving sleep quality

Inna Shcherbakova recommends several methods for improving sleep quality and maintaining a healthy routine:

1. Sleep at least 7-8 hours:

For the body to fully recover, you need to sleep at least 7-8 hours. Go to bed no later than 11 pm so that you have enough time to fall asleep without using gadgets or background music.

“In order for the brain to reboot and the body to prepare for a new day, you need to sleep at least 7-8 hours,” advises Inna Shcherbakova.

2. Create an atmosphere of peace and relaxation:

Preparing for sleep involves creating an atmosphere of peace. Sit in silence, put on your pajamas and cozy slippers, read a book or watch TV. This helps to prepare for sleep.

"When preparing for bed, it is important to create an atmosphere of peace and relaxation. For example, sit in silence, put on pajamas and cozy slippers, watch TV or read a book," recommends Inna Shcherbakova.

3. Use visualization:

Imagine a cozy bed in which you will sleep comfortably. This will help you enjoy your sleep and accumulate energy for the next day.

“You can imagine in advance what a beautiful and cozy bed awaits you, in which you will see pleasant dreams and qualitatively restore your strength,” suggests Inna Shcherbakova.

4. Disconnect from work:

Try to free yourself from thoughts about work and other matters when you go to bed. This is not always easy and requires practice, but it is an important step in forming a healthy sleep habit. Inna Shcherbakova emphasizes:

“When you go to bed, switch off from thinking about work, chores, etc. This is not easy and takes some practice - but it is an important step in forming the habit of proper quality sleep.”

5. Limit your use of electronic devices:

Learn to sleep in silence and relax without using gadgets. Physical exercise and relaxation techniques can also help improve the quality of sleep.

"Every person sleeps comfortably in a different way: some are used to falling asleep with music in headphones, while others need a TV. But it is important to learn to sleep in silence and completely relax in order to enjoy quality sleep," notes Inna Shcherbakova.

6. Exercise and relaxation techniques:

Exercise helps regulate your sleep and wake patterns. It is important to choose the right time for exercise. Relaxation techniques, such as mental preparation for sleep or massage, also help you fall asleep better.

“Exercise can help regulate sleep and wakefulness patterns, but you need to individually choose the right time for it,” advises Inna Shcherbakova.

Following these recommendations will help to significantly improve the quality of sleep and avoid the negative consequences of lack of sleep. It is important to remember that sleep is a natural state of the body, embedded in genes. Create comfortable conditions for sleep, avoid bright light in the evening, follow a regular sleep schedule, reduce activity before bedtime and associate the place for sleep only with sleep. And most importantly - do not try to fall asleep forcibly.