20 simple ways to sleep a nice sleep
Asst. Assoc. Dr. Gamze Şenbursa shared 20 simple ways to sleep well for a healthy life:
Sleep, our natural form of rest, is one of the most important of our physical functions. However, stress, depression, amphetamines, antidepressant type drugs, high volume, hunger, satiety, light, smoking, tea, coffee, the mind is engaged in many reasons such as affect our sleep quality. So many health problems are caused by insomnia or poor quality sleep.
For tea: Herbal teas help you relax before bedtime.
Read a book: Get your favorite book to soothe the excitement of a busy day
Keep your ipad away: The blue light from tech devices allows you to think about what's happening during the day, so turn them off at least half an hour before you go to sleep.
Take a snack: The ingredients in snacks like honey, milk and nuts trigger sleep.
Do stretching exercise: Stretching reduces your pain and also calms you down and prepares you for sleep.
Meditation: Meditation cleanses your mind, making you asleep.
Avoid light: alarm, street light, electronics - all of which prevent you from a deep sleep. Cover them with something to prevent light pollution.
Take a hot shower: The shower causes your muscles to relax, which makes it easy to dive into the shower.
Exercise: Spending your energy with exercise during the day will accelerate your fall asleep in the evening
Have dinner early: Entering a bed with a stomach will disturb you when you are lying down, eat dinner early and lightly
Stay away from the wine: a bedtime drink allows you to have a restless sleep.
Stay away from stress: Being anxious and anxious always keeps you awake, find ways to avoid stress all day and night and clear your mind.
A soothing scent: Lavender and tea tree oil are soothing scents. Drip a few drops of these smells on your bed and hair.
Find the right temperature: The best temperature for a healthy sleep is 18-22 degrees.
Do yoga: Stretching exercises as well as yoga exercises will also relax your mind.
Do not fall asleep: A restless sleep will lead you to sleep during the day, but this will only make your night sleep even more.
Get a new bed: If you wake up with pain and pain, your bed may not be enough for you to change your bed if the average is over 8 years.
Leave the coffee breaks in the afternoon: Caffeine affects everyone differently, but if you turn around in bed at night, it's time to stop enjoying your afternoon coffee.
Try natural prescriptions: Many people say that supplements such as valerian and melatonin are one-on-one for a natural, healthy sleep.
Have a routine: sleep well, prepare your body and soul for a good night's sleep, take time to relax and relax. Select a few things from the list to do the pre-sleep ritual.
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