16 Golden Rules for Good Sleep
Sleep problems make life difficult for many people. Inefficient and divided sleep brings along fatigue, stress, unhappiness and failure in business. What factors cause insomnia? What should be done for quality sleep? Okan University Hospital Neurology Specialist. Dr. Okan Bölükbaşı answered questions about sleep and sleep and shared very specific information.
Here are the questions and answers about sleep.
What is sleep?
Sleep is hard to define scientifically. Until the 1950s, many thought that sleep was an inert part of our daily lives. But now we know that our brains are very active during sleep. Moreover, we are sure that sleep affects our physical and mental health.
What makes insomnia?
Breathing drugs - sprays, caffeinated drinks, diet pills, diseases, bad conditions in the bedroom ...
Mobile phone: According to a study conducted in France, the cell phone rings in the bedroom, on average 50 minutes of quality sleep rings.
Mobile phone: According to a study conducted in France, the cell phone rings in the bedroom, on average 50 minutes of quality sleep rings.
Does smoking adversely affect?
A lot indeed. Smokers usually sleep rabbits. The amount of REM sleep (sleep in which eye movements are active) is small. 3-4 hours after sleeping, they wake up because the amount of nicotine in the blood drops below the critical level. Alcohol also impairs sleep. Most people with insomnia try to solve their problem with alcohol. But this is to be filled with rain. He's an alcoholic before he even realizes! However, alcohol only triggers a mild sleep period. Reduces the amount of other parts of sleep that have a repair function.
What is your ideal sleep time?
Newborns usually require 16 hours of sleep. Most adults sleep for 7-8 hours. Young adults need nine hours of sleep. In the first 3 months of pregnancy, women's sleep requirement increases. An amount of sleep stolen from its normal duration creates a kind of 'sleep debt'. The body eventually asks for a repayment of this debt. Inadequate sleep may negatively affect judgment or response time. As people get older, sleep time decreases and sleep becomes less. Insomnia over the age of 65 is a common problem.
When is a problem mentioned?
If you are wandering sleepy during the day, or if you can fall asleep even after a 5-minute stretch, you have a serious sleep problem.
What problems do insomnia cause?
Sleep-related health problems concern almost all areas of medicine. For example, paralysis or asthma attacks are more frequent during sleep rather than at night or during the morning rather than during the day. The possible cause is changes in heart rate or hormonal level associated with sleep. Insomnia triggers the development of seizures in some types of epilepsy.
Why do we get drowsy during the flu?
There is a close relationship between the nerve cells that regulate sleep and the immune system. Our body produces certain chemicals called 'cytokines' when combating infectious diseases. These stokins are also powerful sleep stimulants.
It will also be a good idea not to touch the mouth of the tube while brushing the toothpaste you use as long as you have the flu. ”
Is there a relationship between mental illness and insomnia?
Most mental disorders develop sleep problems. For example, depression patients wake up very early in the morning and often fail to fall asleep again. The amount of sleep taken directly affects the severity of the symptoms of mental illness. Sleep deprivation in manic depressed people can trigger manic episodes (aggression and overactivity).
What is Sleep Apnea?
Respiratory arrest during snoring. Staying without oxygen at night can lead to headaches in the morning and feeling tired all day long. Sexual reluctance, impaired cognitive functions, increased blood pressure, heart rhythm disorders may develop. Significantly increases the risk of sleep apnea, stroke, or heart attack. Death is due to respiratory arrest during sleep. Untreated sleep apnea patients have a 3-fold increased risk of traffic accidents.
What is Restless Leg Syndrome?
Especially cramps, numbness, pinching and tingling sensations entering the legs during sleep. The patient needs to move his legs constantly. It can be seen at any age. Anemia (iron deficiency anemia), pregnancy and diabetes prepare the ground for this condition. The patient is relieved by administering dopamine analogues, a biochemical stimulant.
Restless legs syndrome is a neurological disease which is characterized by numbness, burning, prickling, tingling, pain and intense movement in the legs, especially during resting legs.
Restless legs syndrome is a neurological disease which is characterized by numbness, burning, prickling, tingling, pain and intense movement in the legs, especially during resting legs.
If you want to sleep soundly
- If you are taking a nap during the day, do not exceed 30 minutes. Excessive effects on night's sleep.
- Stay away from stimulants such as caffeine, nicotine before going to bed. You can eat a high protein snack, 1 fruit 2-3 hours before sleep. These foods increase the burning of sleep regulating hormones. However, stay away from cereal and sugar because it breaks the rhythm of sleep. Avoid fatty, fried, spicy, vinegar, carbonated foods and beverages.
- Exercise ensures good sleep quality. Even a short 10-minute bike or walk can significantly improve the quality of night's sleep. However, do not do intensive exercise during the period of going to bed.
Expose to natural light all day long. Don't make your bedroom very bright at night.
- Get a useful relaxant habit before sleep. Warm showers, reading books, light stretching exercises, meditation etc.
- Avoid excessive emotional conversations or environments before sleep.
- Bed linen and bed linen appropriate, comfortable pillows and bed. Your bedroom should be warm, not even lukewarm, cool. One of the signs that prepare the body for sleep is the lowering of the ambient temperature.
- Your bedroom should not have light and sound sources such as television or mobile phone. If necessary, you can have dark curtains, propellers, air humidifiers, ear plugs.
- Do not allow any electrical appliance to reach you within 1 meter. Do not use noisy alarms. They create expectation anxiety in the body.
- Use your bed only to sleep. Go to bed as early as possible. 23.00 is the most ideal. Because it is time to renew our adrenal system between 23.00 and 01.00. You'd better be asleep in the meantime. Gallbladder also throws poisons from the body during this period. If you're awake, the poisons go back to the liver.
- Do not change the time you go to bed. Get up at the time you need to get up in the morning.
- Put on bed socks. The feet are the most cold part of the body. Wearing bed socks reduces waking up at night. Forget about your earthly work in the last 2 hours before bedtime.
- You can listen to relaxation CDs. Spiritual practices and readings that comfort you are useful before sleep.
- Use as little medication as possible. Most drugs affect sleep patterns.
- Get down to your ideal weight.
4AXX
Sleep Mask for Women Men, Eye mask for Sleeping 3D Contoured Cup Blindfold, Concave Molded Night Sleep Mask, Block Out Light, Soft Comfort Eye Shade Cover for Yoga Meditation
