Suggestions for a Comfortable Sleep
Does anyone in the world like to sleep? Beyond love or dislike, sleep is as important to our physical and mental health as our activities when we are awake. Regular and healthy sleep is indispensable for many systems of human body as well as quality of life.
Regardless of how much we love to sleep, in some periods of our lives, we may suffer from insomnia due to stress in life and other health reasons. Experts say the quality of sleep is more important than the duration.
Although the duration of sleep generally varies depending on age, each person has his own sleep time. Some people need 12 hours of sleep, while others can be fit with only 4 hours of sleep per day. On the other hand, while some people like to sleep early, wake up early in the morning, others are used to sleep late at night and sleep in the morning, and only then awaken to sleep. Knowing how many hours we need for sleep and arranging our sleep accordingly makes our lives easier.
When a person doesn't have enough time to sleep and doesn't sleep between the right hours, he also appears to have sleep problems during the day, as well as mental problems. In everyday life and at work it becomes difficult to decide, starting and learning something new is becoming slower.
To have a comfortable night asleep:
Important sleep positions for a comfortable sleep. Although the position in which it seems to be more comfortable varies from person to person, according to experts' recommendations, some positions may be more relaxing for our body. The most recommended form of hospitalization is to lie on the right side. It was observed that the digestive system was relaxed and the stomach and intestines were more comfortable when placed on the right side. As the heart rate slows down, it is easier to fall asleep.
As the activities of the sympathetic nervous system increase when lying on the left side, the heartbeat accelerates and the person feels excited. This can lead to sleep disturbance. As the internal organs are stressed when lying on the prone, there may be a delay in the transition to sleep.
What can be done to fall asleep easily?
• The environment must have appropriate characteristics to facilitate falling asleep. In a very bright and noisy environment, the transition to sleep will naturally be difficult due to the abundance of stimuli surrounding it.
• The sleeping environment should be dark, quiet and cool and not too hot even in winter. It is recommended that the bearing be of suitable hardness. If your bed is too old and you have difficulty moving around while sleeping, it is useful to change it.
• Evening meals are also effective in going to sleep. It is recommended to sleep at least three hours after eating and / or drinking alcohol in order to fall asleep comfortably.
• Not leaving dinner too late, as well as lighter, low-fat meals instead of protein-weighted, heavy and spicy foods can provide a comfortable sleep.
• Caffeine-containing foods such as tea, coffee, cola and chocolate in the evenings can also affect sleep quality.
• If you have difficulty falling asleep at night after a busy and stressful day, or if you have insomnia due to psychological reasons
tea, such as chamomile, lemon balm, or 1 cup of warm milk and add 1 teaspoon of cinnamon will relax you.
Nutrition Tips to Improve Sleep:
Doctors say that tryptophan is effective in our sleep patterns and that the body cannot produce tryptophan itself, so it is necessary to take it with nutritional supplements. Tryptophan, which also plays a very important role in the regulation of sleep, includes turkey, chicken, veal and fish, nuts, milk, cheese, eggs, potatoes, fruits and vegetables.
Banana with a muscle-relaxing effect, calming chamomile tea, warm milk and a teaspoon of honey, tryptophan-containing potato that relaxes the stomach, oats that are stress-relieving, heart-friendly and relaxing muscles, almonds with melons and radishes, known to have a soothing effect and apples are also among the foods that help a deep sleep.
If you are suffering from sleep disorder, it is necessary to investigate the underlying problems and resolve them to return to a comfortable sleep pattern. If you consult a doctor for irregular sleep, you can benefit from your private health insurance. You can talk to our experts about private health insurance and you can ensure the health of yourself and your family.
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