Experts state that the main conditions for quality sleep are a stable daily routine, morning sunlight, and relaxing evening habits. It is noted that most of the "quick sleep methods" spreading on social networks are not based on scientific evidence.
Medianews.az reports that sleep expert David Varkentin from the Catholic Health system spoke about this matter.
He emphasized that sleep mainly depends on stability and behavioral habits, and the methods that become trends are often ineffective.
It is stated that the "mouth taping" (closing the mouth during sleep) method spreading on social media can be dangerous. The expert says this especially poses a risk for people with sleep apnea (temporary cessation of breathing), and scientific evidence is very weak.
The claim that fatty foods improve sleep if consumed before bedtime is also rejected. Varkentin states that this approach has no scientific basis.
The expert recommends the following habits:
- Waking up at the same time every day:
- Getting 10–30 minutes of sunlight after waking up:
- Exercising during the first half of the day:
- Avoiding screens and heavy physical activity before going to sleep:
- Keeping the room dark, quiet, and cool:
- Reducing alcohol consumption, because it can disrupt deep sleep.
Although the recently popular "natural melatonin drink" made from a mixture of cherry juice and magnesium is considered beneficial in certain cases, the expert states that it is not a universal solution for insomnia.
The "nacchino" method, which relies on drinking coffee and taking a short nap, may only be beneficial in limited cases and does not replace a proper sleep schedule.
According to experts, the ideal sleep duration varies between 6–9 hours depending on individual characteristics. The most important factor is not social media trends, but a stable and healthy sleep routine.