Russia’s health watchdog shares expert tips for better sleep this holiday season
Russia’s consumer health regulator, Rospotrebnadzor, has issued advice on maintaining healthy sleep habits during the New Year’s holidays. The recommendations align with World Health Organization (WHO) guidelines, urging people to prioritise restful sleep for better well-being.
The regulator suggests aiming for 6–8 hours of sleep each night while keeping a consistent bedtime routine. Daytime naps should be kept short, as long or irregular rests can disrupt nighttime sleep patterns.
To improve sleep quality, the WHO advises reducing screen time before bed. Blue light from devices can interfere with natural sleep rhythms, so wearing blue-light-blocking glasses is recommended as a protective measure. Eating habits also play a role in restful sleep. The last meal should be light and easily digestible, finished at least four hours before bedtime. Heavy, spicy, or sugary foods are best avoided in the evening. Creating a calming pre-sleep routine helps signal the body to wind down. Activities like reading or taking a warm bath are suggested. The bedroom itself should be comfortable, with a quiet and cozy atmosphere. While regular exercise supports better sleep, intense workouts close to bedtime should be avoided. Physical activity is encouraged earlier in the day to promote relaxation at night.
The guidelines focus on small but effective changes to daily habits. By adjusting light exposure, meal timing, and evening routines, people can improve their sleep during the festive season. Consistent rest is expected to contribute to better overall health and energy levels.
