{"id":16232,"date":"2026-04-18T10:00:13","date_gmt":"2026-04-18T07:00:13","guid":{"rendered":"https:\/\/ukrmedia.news\/?p=16232"},"modified":"2026-04-18T10:03:26","modified_gmt":"2026-04-18T07:03:26","slug":"vcheni-rozkryly-secret-ideal-noho-snu-novi-porady","status":"publish","type":"post","link":"https:\/\/ukrmedia.news\/en\/science-tech\/vcheni-rozkryly-secret-ideal-noho-snu-novi-porady\/","title":{"rendered":"Scientists reveal the secrets of perfect sleep"},"content":{"rendered":"

Scientists have published a list of habits that have a positive impact on sleep quality. Experts emphasise that not only the number of hours, but also the daytime regime have a significant impact on rest.<\/p>\n

From regime to details: what scientists advise<\/h2>\n

Researchers emphasise that regularity is crucial for sleep. Waking up at the same time every day, even on weekends, is one of the main recommendations. This approach helps the body maintain a stable biorhythm.<\/p>\n

Scientists also recommend getting morning light as soon as you wake up. This helps set your internal clock and makes it easier to fall asleep in the evening.<\/p>\n

Caffeine and physical activity: when and how much<\/h2>\n

According to research, caffeine consumption should be limited to the first half of the day. Caffeine in the second half can have a negative impact on falling asleep.<\/p>\n

Physical activity is also important, but it is better to plan your workouts in advance, not before bed. This will help your body relax in the evening.<\/p>\n

Evening mode: light and gadgets<\/h2>\n

Before going to bed, experts advise keeping the lighting dim. Bright lights and the use of gadgets in the evening can disrupt the production of melatonin, the sleep hormone.<\/p>\n

A light dinner a few hours before bedtime also contributes to better rest. It is important to avoid overeating and avoid heavy meals before bed.<\/p>\n

What else affects sleep quality<\/h2>\n

Scientists emphasise that small details of the daily routine can significantly improve the quality of sleep. Keeping simple habits helps you fall asleep easier and wake up refreshed.<\/p>","protected":false},"excerpt":{"rendered":"

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