Spanish doctor Vicente Mera noted that chronic lack of sleep can significantly reduce life expectancy. In an interview with 20minutos, the specialist explained that washing the face with warm water can make it easier to fall asleep.
According to the doctor, the preparation for sleeping should start at least an hour before. The basis of the evening ritual is the complete elimination of electronic devices. Mera emphasized that the light from smartphones, TVs and tablets suppresses the production of melatonin and prevents the brain from entering the rest mode. Instead, he recommends gradually reducing the lighting in the room and creating a calm, quiet environment.
According to the expert, a warm shower or hot water wash has an additional relaxing effect, helping to reduce tension and "signal" the body that sleep is approaching. Meditation and mindful breathing practices are also important to help slow your heart rate and reduce anxiety.
Mera emphasized the importance of a stable regime. He stressed that people should go to bed and wake up at the same time every day, including weekends, because regularity helps synchronize their biological clocks. According to the doctor, such an evening ritual not only makes it easier to fall asleep, but also reduces the long-term health risks associated with chronic sleep deprivation.
