What prevents good sleep and how to finally have some rest

A good night's rest means 100% recovery of strength, a strong nervous system, and excellent immunity. At the same time, experts say that unstable sleep leads to depression and chronic diseases.

MailOnline asked Dr. Sophie Bostock, a well-known sleep specialist, how to get a good night's sleep. Here is what the expert said.

First, always get up at the same time even on weekends and never deviate from this rule, Sophie said.

"This regimen sets a biological clock that helps the body work more efficiently."

For your information, the discrepancy between sleeping time on weekdays and weekends is called "social jet lag" in medicine and leads to obesity and diabetes. The symptoms of this condition are chronic fatigue and long morning wake-up calls.

Second, go out into the sunlight after waking up.

"These first 10 minutes are of great importance as the sun sends us unambiguous signals that it's time to start the day, just as darkness helps us fall asleep. Morning UV disrupts the sleep hormone melatonin."

If you can't go outside, the expert summarizes, just sit by the window on the sunny side.

Sophie also warned those who suffer from sleep deprivation that too much physical activity late in the day can be the cause of the disorder.

She explained, "Physical activity is a powerful signal to the biological clock that it is daytime, when the brain and body are awake." Therefore, according to the doctor, the best exercises before bedtime are calming yoga asanas, qigong, and tai chi.

She also advises to "work on relaxation throughout the day, not just before bed."

During waking hours, our body produces adrenaline, but if we go to bed in this state, it is much more difficult to turn off the body. That's why the sleep guru encourages people to take breaks during the day and practice relaxation, meditation, and mindfulness.

Dr. Bostock summarized, "The idea is not to sleep but to remind your brain that it is possible to do nothing at all. If you know how to relax, it will be easier for you to fall asleep."