Healthy and quality sleep in 10 steps
Healthy and adequate sleep is one of the most important factors that make it vigorous both physically and mentally. Sleeping less, sleeping more, waking up frequently, and not being able to get up vigorously can be caused by simple reasons that can resolve spontaneously, as well as heralding a psychiatric or other medical problem.
Not to increase the risk of disease, spend the day more efficiently, to protect physical and mental health quality sleep is very important to emphasize Psychiatrist. Uğur Hatıloğlu, March 17, World Sleep Day, told the tricks of healthy sleep.
Here are 10 things you need to do to wake up to vigorous and energetic mornings by sleeping quality:
1- ADJUST YOUR SLEEP RHYTHM
Trying to keep your hospitalization and take-off times as similar as possible is important in keeping your sleep rhythm. At least for our brain to adjust the sleep time, weekdays, weekends or holidays, regardless of the same time should be up.
2- DO NOT EXERCISE BEFORE SLEEPING
It is necessary to keep your mind at rest during the falling asleep phase. An active or thinking person cannot be expected to fall asleep. So if you did a hard workout just before you go to sleep at night, if you go to bed before you're done or have problems and thoughts in your mind, your sleep time will increase. It may be useful to exercise in the morning or during the day. For the fullness of mind; you can organize your work according to your sleep patterns. If problems, everyday things and things to do turn in your mind, you can write them down on a sheet of paper and enter the bed. If the problems are interpersonal, future or past, you can tell yourself that you can't deal with it immediately by stealing it from your sleep. With a healthy and adequate sleep, your chances of finding a solution will increase.
3- Feel yourself comfortable in the room you sleep
You must ensure that the room and conditions are suitable for sleeping. Noise, temperature, humidity, comfort of your bed, even the quality of the pillow can affect your sleep patterns. Try to adjust for you.
4- DO NOT STAY MORE AFTER WAKE UP
Although this sleep time is generally known as 6-9 hours in adults, personal differences may occur. When we get our sleep, our eyes open and we feel very vigorous at that moment. After that, ‘Earlier’, ne What if I get a little more sleep? ’,‘ I was asleep yesterday, I'll make up ’to continue to sleep with sentences, will not make us more vigorous and rested as we intended.
5- DO NOT USE INSTRUMENTS LIKE COMPUTER AND MOBILE PHONE
It is important to sleep where we sleep and not to engage in activities other than sexual life. So; behave like watching television in bed, eating, reading books, using computers and mobile phones, and coming to bed as neutral as possible. Because these activities will revive the mind and activate the brain will extend your time to fall asleep.
6- DO NOT FORCE YOURSELF IF YOUR SLEEP TIME EXCEED 15 MINUTES
If you have not been able to sleep for 15 minutes, spend more time in bed and don't make yourself an environment of grind. Instead, you can get out of bed and engage in activities that will not make you very alert and more alert. For example; you can take a warm shower, watch something that doesn't require much evaluation, read a book or listen to relaxing music. When your sleep comes back to bed, close your eyes and picture a calm and peaceful situation or you will feel comfortable. If you still can't sleep for at least 15 minutes, get up again.
7-DO NOT CONSUME BEVERAGE DRINKS BEFORE BED
Caffeine, nicotine, thein and so on. containing stimulants such as; coffee, tea, energy drinks, smoking, alcohol, some painkillers and acidic beverages, especially people with insomnia should be careful not to consume as much as possible. If used, it should be consumed during the day. Because the more active the brain works, the harder it is to sleep.
8- DO NOT DAY CONFECTIONERY
Not sleeping during the day, not resting a little eye, not sleeping in a short beauty sleep is important to establish the order of sleep. Unfortunately, short sleeps can play long hours from your night sleep.
9- DO NOT ATTEMPT TO SLEEP WITH HERBAL TEA
Teas, plants and roots that are commonly used to give sleep are not as effective as they are thought to be. Although these types of tea and herbs have a soothing effect, these recommendations should be followed for a healthy sleep.
10- GET EXPERT SUPPORT IF YOU CAN'T SLEEP ALL OF THEM
If your sleep is getting worse despite these suggestions, you should consult a psychiatrist if you have additional complaints. Because sleep disorders are often not alone, they can be part or herald of a different psychiatric or other medical condition.
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