Emphasizing that while sleep needs vary according to age, they are particularly affected by lifestyle and health, Neurology Specialist Meliha Aydın made suggestions for a healthy sleep:

• Make it a habit to sleep at the same time and wake up at the same time every day for a comfortable sleep. Be careful not to break this order on weekends and holidays. At most, 20 minutes can be exceeded from these hours.

• Do not take a nap during the day. Sleeping during the day makes it difficult to fall asleep at night and also reduces sleep quality.

• Do not take a nap or get up later in the morning when you get insufficient sleep at night.

• Avoid consuming stimulants such as coffee and nicotine close to your bedtime. Because foods and drinks containing caffeine and nicotine make it difficult for you to fall asleep. Also, do not eat heavy foods before going to bed.

• Make sure your sleeping place is quiet and comfortable. Make sure the room temperature is slightly cooler than warm. Ideal temperature should be 18-22 degrees. Also, ventilate your bedroom for 15 minutes before going to bed.

• Make sure there are no unnecessary glaring lights in the bedroom. Bright light from lamps, cell phones and TV screens can make it difficult to fall asleep, so turn this light off.

• Use your bedroom only for sleeping. Do not watch TV or use your mobile phone. Do not do things like lectures, jobs and projects in your bedroom.

• If for any reason you have trouble falling asleep, do not stay in bed for more than 15 minutes. Move to another room and wait until you get back to sleep, but stay away from the phone or television in the meantime. These cause more sleepiness. When you feel sleepy, go back to bed. If you can’t sleep, get up again in the same way. You can read a book to help you sleep.

• Short-term exercises during the day, such as walking and cycling, help increase your sleep quality. But try not to exercise close to your bedtime.

• A regular night routine helps the body recognize when it is ready to go to bed. You can establish a routine of taking a warm shower or bath, reading a book, or light lying down before bed. If possible, avoid emotionally disturbing conversations and activities before going to sleep.




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