What should be done to sleep?
Sleep is a process in which mental functions are renewed while providing physical rest. A regular sleep pattern is very important for a healthy body. Sleep quality should be increased rather than sleep duration. The things you need to pay attention to have a sound sleep instead of clinging to medicine immediately to sleep;
For a quality sleep, you should prefer to go to the bedroom instead of sleeping in front of the TV in the living room. Shortcuts in front of the TV can cause disruption to your sleep patterns.
Ideal room temperature for a good sleep should be 21-22 degrees.
Any electronic device such as television, telephone and computer that will distract you and disturb your sleep should not be in the bedroom.
The bedroom should have good light and sound insulation.
It is necessary to use a night lamp while sleeping. Because the melatonin hormone secreted during sleep is only secreted in the dark.
The melatonin hormone peaks between 20:30 and 23:00. Falling asleep between these time zones to get enough of the melatonin hormone significantly improves sleep quality.
Before going to bed for sleep, all necessary preparations such as brushing teeth or the need for toilet should be completed and interruption of sleep should be avoided.
No food should be consumed after 19:00 in the evening. Especially after these hours, it is very important to stay away from stimulants such as tea and coffee. Milk and other foods and drinks consumed to induce sleep can trigger reflux.
Exercising at least 3 days a week is beneficial for insomnia.
You should pay attention to go to bed and get up at the same time every day, including the weekend. In order to benefit from the melatonin secretion that occurs between 12.00 – 14.00, you can sleep at noon on weekends, not exceeding 45 minutes. If you cannot sleep 45 minutes after going to bed, getting out of bed and spending some time reading a book in another room and then going back to bed will help you sleep.
Healthy Sleep Suggestions for Those with Sleep Disorders
In order to eliminate the sleep disturbance and put your sleep pattern on track, you should go to bed and wake up at the same time and take care not to have any electronic devices in your room when you go to bed. A daily sleep of 7-8 hours is sufficient for a normal healthy person. But sleep patterns are unique to everyone, like fingerprints.
How Does Chronic Insomnia Cause Problems?
Chronic insomnia can be caused by various mistakes made during the day, as well as exposure to stimulants, consuming too much tea and coffee, sleep apnea, restless legs syndrome or various disorders such as nighttime panic attacks can also cause daytime complaints. In cases of chronic insomnia,
Daytime attention deficit
Decrease in job performance
It can cause many problems such as high blood pressure and metabolic disorders.
How to Solve Sleep Problem?
Insomnia is defined as having difficulty falling asleep during the hours when you should be asleep or waking up constantly during sleep. Failure to sleep well during these critical hours when the body needs to rest causes you not to get the efficiency you need from sleep and not to provide the energy you need. If sleep problems are not caused by any health problems, you should pay attention to your bedtime and departure times and many more in order to restore your sleep patterns. Otherwise, insomnia can lead to various health problems.