How to Solve the Sleep Problem Naturally?
Sleep is the key to being energetic and productive all day long! The number of those who are aware of this but complain about the insomnia problem and return at night is not a small number. However, if the insomnia problem is ignored, it can cause serious problems in the long term both physically and psychologically. If you are one of those who have insomnia problems and do not have any health problems that cause insomnia, do not worry! We will now list the answers to questions such as what is good for insomnia, what are the causes and solutions of insomnia. By following these suggestions you can enter your bed to get a good sleep!
How to solve the sleep problem?
Insomnia is defined as having difficulty falling asleep during sleep hours and continuous waking up during sleep. Not being able to sleep quality during the hours when the body needs to rest causes you to not get the efficiency you need from sleep and thus, you cannot get the energy you need during the day. If the causes of sleep problems are not caused by any health problems, we will provide you with a solution that will help you to solve this problem. However, if you have suffered from sleep problems for a long time, the causes of this problem should be investigated by a specialist. Otherwise, you may experience various health problems because your body is not well rested. Now, let us answer the question nasıl How does insomnia go?..
Organize Your Dinner Hours and Portions
It is very important that you have eaten dinner a few hours before bedtime for an efficient sleep. Taking dinner to the early hours and paying attention to the amount of food plays a big role in solving sleep problems. According to experts; 3 hours before sleep time, including the fruits of sugar need to be cut off. But skipping dinner altogether is one of the answers to the question neden Why insomnia? Çünkü Sleeping on an empty stomach can cause stomach burns. These burns in the stomach greatly reduce sleep quality. To avoid such problems, you can consume dinner in small portions.
After arranging your dinner hours and quantity, you should also pay attention to your choice of drinks. In the evening, you should consume as much as possible drinks such as coke, coffee, which contain caffeine and have a stimulating effect on the nervous system. If you enjoy drinking something while watching movies or TV series, instead of consuming such drinks, you can consume sleeping drinks such as kefir, buttermilk and milk. Increases or decreases in the level of sugar in the body can lead to difficulty falling asleep or sleep break. If you need to get up early in the morning and catch up on an important meeting, you can have a more comfortable night's sleep by paying attention to the consumption of sugary foods and drinks.
Edit Your Sleep Routine
If you want to turn sleep into a habit for health, you should pay attention to the concept of sleep time. So, you can get a quality sleep pattern by going to bed at the same times every day and not keeping the sleep too long on weekends. The most efficient sleep time is reported to be 7 hours by experts. But you should remember that this period may vary from one body to another. You can find your ideal sleep time over time.
Radiation is one of the main enemies of sleep. In other words, the radiation rate in your room may be directly related to your sleep problem. Therefore, you should take care not to include electronic products in the bedroom. Not even keeping your mobile phone in your bedroom may be the solution to the insomnia you are complaining about. If you cannot wake up without setting an alarm, you can choose to wake up, not the phone alarm, but the alarm clock.
Do Not Neglect to Exercise
As insomnia reduces the amount of energy, it is likely that you have limited your activities in daily life. However, you must exercise regularly to ensure that the hormone serotonin, which is directly linked to sleep quality, is adequately secreted in your body! You should not neglect your exercises in order to secrete the hormone serotonin, which fights major mental problems that affect falling asleep, such as stress disorders, intense anxiety, depression and anxiety. Experts, 3-4 days a week for at least half an hour to recommend sports. The warm shower that you will take after training and before bed makes it easier for you to fall asleep.
Make sure you create a suitable environment for sleeping
In order to solve your sleeping problems, the bedroom should be your only address. You should take care not to sleep in any area other than the bedroom. If you turn into a habit of sleeping in an area outside the bedroom, it may be difficult to connect the body, sleep and bed.
Melatonin hormone secretion in your body enough to wake up vigorous after a good sleep is also very important. How is melatonin secreted? Let us say immediately; darkness is needed for melatonin secretion. In other words, light entering your bedroom can cause insomnia and wake you tired in the morning.
In addition to all these, the cleanliness of the linens and pillowcases you use in your bedroom are among the factors that make it easier to fall asleep. You can also create a relaxing atmosphere by choosing your room's decoration in simple pastel tones.
Relaxation Methods
If you think your sleep problem is stress-related, why not relax yourself? Practices such as yoga and meditation can help you reduce stress. You can rest your mind by meditating half an hour before or during the day in order to solve insomnia problems related to your mood.
Thanks to nature's medicinal prescriptions, it can be a natural solution to insomnia as in many problems! For insomnia, you can prepare natural herbs and delicious, relaxing and calming teas, and experience other benefits of these drinks that regulate metabolic functions. Lavender, mint, linden, balm, marjoram, chamomile tea is often used to solve the problem of not falling asleep. However, we should remind you that you should not consume these herbal teas due to side effects and it is useful to consult a doctor before the consumption decision.
Sleep Problem in Pregnancy
The intense excitement and happiness of being a mother in the first weeks of pregnancy can cause insomnia in most women. After this excitement, the desire to sleep may increase and some women may want to sleep continuously. If there are no underlying health problems, it is stated by experts that the desire to sleep increased during pregnancy is normal.
Why is it difficult to fall asleep while pregnant?
Your body, which works with the power to support your baby who is developing rapidly, may be tired and you may not realize it. Placenta tissue that supports development during pregnancy causes your body to become more tired than usual and you may find yourself in constant need of rest. However, the desire for continuous sleep during the early stages of pregnancy may be replaced by sleep problems as the pregnancy progresses. Most mornings you can wake up starving for a deep and relaxing sleep.
There are certain reasons for this feeling. But the most important reason can be explained as the growth of the baby. Pregnant mothers, as the baby grows and the cervix wall begins to find a comfortable sleeping position can be difficult. On the other hand, as the body mass of the mother increases, it becomes difficult to change position while sleeping. This, as a natural consequence, prevents efficient sleep. In addition, some of the usual differences in pregnancy can prevent sleep problems by preventing sleep. If you are a mother, you should definitely plan your rest and sleep hours from the day you learn you are pregnant.
If meal times should be planned during pregnancy, it is of great importance that sleep times are arranged in the same way. Because the most important requirements of a healthy and peaceful pregnancy process regular, healthy eating and good sleep! Experts recommend that a mother expects to sleep for half an hour as long as she has the opportunity for a healthy pregnancy. Especially on hot summer days, a short sleep between 13.00 and 15.00 during the day provides many benefits. In the first months of pregnancy, expectant mothers are advised to sleep 2 or 3 times in half-hour periods instead of sleeping 2 hours uninterruptedly in one piece in order to overcome sleep problems.
It is a fact that the need to go to the toilet frequently during pregnancy decreases sleep quality! Therefore, after 19:00 in the evening, it is useful to reduce the consumption of liquid. In addition, obstetricians, caffeine drinks during pregnancy is recommended to avoid. But if you need to drink caffeinated drinks, it may be more appropriate to consume them in the morning. The prospective mothers; comfortable, peaceful and healthy sleep can vary depending on the sleeping position. Especially with the beginning of the second half of pregnancy, sudden changes in the body of the expectant mother can prevent sleep. For a more comfortable sleep, you can lie on your side and put a thin pillow between your legs.
If you do not get the efficiency after applying our tips, we should definitely remind you that you should get an expert opinion.
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