How to Sleep Properly: Doctors' Advice in Cards
Doctors explain the consequences of regular sleep deprivation and share key sleep hygiene rules in a card format.
Jan 22, 2026 1
Adults typically need between 6.5 and 9 hours of sleep each night.
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Doctors have outlined sleep hygiene rules and explained the consequences of constant sleep deprivation. We have compiled the key rules in cards.
Experts advise for healthy sleep to go to bed at the same time before midnight, air out the bedroom, and avoid scrolling through news feeds before sleep.
Constant sleep deprivation negatively affects the body — it leads to swelling and excess weight, increases the risk of dementia in old age, as well as the risk of heart attack and stroke, and overall reduces immunity.
Previously, Novosibirsk doctors discussed why we can«t fall asleep, whether melatonin helps, and what the best time for sleep is.
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