What's the secret to a healthy sleep? Practical solutions and recommendations against insomnia
One of the three people in Turkey, struggling with the problem of sleep disorders. Some of us complain about not being able to sleep because of snoring and breathing problems while others are having trouble falling asleep. Those who are napping in the office or even at the wheel during the day are at risk of dangerous accidents other than job loss. If you are one of those who are in bed in the morning, you can get rid of your insomnia problem with some precautions. It is of great importance to maintain a good sleep, which is a period of time during which the tired body and worn-out nervous system takes care of itself for renewing and resting, and for maintaining mental and physical balance.
Yet for some of us to sleep without a hole at night is literally a dream. Için Make sure your room is compact and quiet for a comfortable sleep. When you come to sleep, go to bed, be sure to sleep in the dark. ”Asst. Assoc. Dr. Emir Rusen shared tips to help you sleep comfortably:
Criteria of healthy sleep
If you wake up rested in the morning, spend the daylight hours in an energetic mood before your sleep comes, your thoughtfulness, the problem of focusing on a subject, forgetfulness, if you do not feel frustrated, do not feel yourself sluggish, do not have difficulty falling asleep at night, then do not wake up to sleep is healthy. .
Things to do for a quality sleep
The biggest problem is not falling asleep
The most common sleep disorder is falling asleep, another way to wake up frequently at night. There may also be problems such as snoring and frequent breakdown of sleep due to sleep breathing. People who experience these problems, people get up very hard in the morning and have trouble sleeping during the day. They're nervous, nervous.
Distraction, forgetfulness, somnolence at the wheel and headaches during the day; They struggle with the problem of ‘insufficient sleep.. Sometimes several types of insomnia can coexist. Separation of insomnia types; To understand the cause of insomnia and to apply the right treatment is of great importance.
7- 7 and a half hours ideal time
Sleeping an average of 7-7.5 hours is sufficient for adults. But this is not the standard for everyone. While the duration of sleep in childhood is long, the duration of sleep decreases with age. You should practice getting up at the same time in the morning. Even if you sleep 1-2 hours at night, wake up at the same time in the morning! After a while, within days, your brain will fit into this program and it will become clear at what time you should sleep at night.
Stop chasing sleep
Another mistake made is to stay in bed longer. However, if you stay in bed so that your sleep does not turn on, it becomes even more difficult to fall asleep. Keep in mind; the longer you wait for sleep, the more you chase him, the more he escapes you. So to make your sleep come again; getting out of bed, distracting yourself from the idea of sleeping, and dealing with a few things you like.
Sleep problems
Most people may have trouble sleeping at least during their lifetime.
During the university period, you may have to work until morning, especially during exam times, and your sleep patterns may deteriorate. However, these problems should not be underestimated if they are experienced for a long time and become negative.
Things to do for healthy sleep in 10 steps! Remedy for insomnia
These problems can be caused by weakening of the physical and psychological resistance of the human being and getting sick more quickly, increasing accidents, decreasing the quality of life as it affects energy, concentration and memory, and death in very advanced cases.
Here are some sleep problems you may encounter:
What is insomnia?
Insomnia can be defined as having difficulty falling asleep, maintaining or both. If you have been sleeping at least 3 times a week for more than a month, you may have chronic insomnia. You may not feel rested when you wake up because you will be sleeping less than you need and / or of poor quality. Some physical illnesses, psychological problems, stress, improper diets, journeys and many other factors can cause insomnia.
What is hypersomnia?
It is the feeling of excessive need for sleep, which may affect the daily life negatively. Hypersomnia can be defined by excessive drowsiness during the day or by prolonged sleep at night. Even if the person sleeps well enough at night, even if he has a daytime nap, he still needs to sleep.
What is narcolepsy, sudden sleep attacks?
At various times in daily life, even if the person has taken a normal sleep is experienced sleep attacks. They can fall asleep during any activity, such as driving a car, listening to a lesson, talking to people. Unlike hypersomnia, sleepiness is not continuous, it comes as a sudden attack and the person feels rested after sleeping and waking up. It is usually genetic but may also be related to brain damage. It can be controlled with some drugs.
What is sleep apnea syndrome, is there any treatment?
Occasionally, breathing stops during sleep. As a person tries to breathe, it causes awakening and snoring. This problem can also cause restlessness, depression, high blood pressure, heart attacks and death. The person does not wake up feeling rested, he can always experience a state of sleepiness.
What is Restless Leg Syndrome?
Discomfort in the legs during sleep or rest, restlessness, numbness, need to move and tingling. Depression may be caused by anxiety, sugar problems, iron deficiency, drugs used or menstrual periods.
Parasomnias: These are unexpected and often sleep-disrupting conditions that occur suddenly during sleep. Problems in the central nervous system or psychological causes are effective. Night terror; It is a seizure that starts with sudden shouting or crying, which may cause palpitations and frequent breathing.
Speech in sleep and sleepwalking
This can happen when the person is in deep sleep, with his eyes open, talking or wandering. Nightmares; they are dreams that scare the content and are likely to have a psychological infrastructure. Nightmare; Although physiological paralysis in REM sleep is continued, although it is awakened from sleep.
Tooth grinding; it can be related to the occurrence of daytime sleep during the night and the effects of unexplained emotions and internal conflicts.
REM sleep behavior disorder; According to the content of the dream as a result of the effectiveness of the muscles that need to relax during sleep kicking or punching, running is the state of our body to accompany the content of the dream. All of these situations should be taken seriously, as they are likely to harm themselves or others.
Parasomnias should listen to these recommendations for a good sleep
It should not be laid before bed.
The bed should only be used for sleeping. Watch TV in bed, book
activities such as reading should be avoided.
If you cannot fall asleep within 20-30 minutes after bed, you should get out of bed. Again
sleep should be expected to come back to sleep. This operation success
should be repeated until
No matter how little he slept at night, he should always wake up in the morning,
Staying in bed should not be extended with the excuse of fatigue. Awake
although in the mornings for a long time in bed, especially in the elderly the next night
sleep is an important factor to delay the arrival.
Even when feeling very tired, daytime nap should be avoided.
Thus, it should be ensured that sleep is intensified at night. Very fly
for example, overwork or long trips.
A shortcut of 20–30 minutes is allowed.
Possible during the day, not close to the evening hours
exercise or walking should be done as much as possible.
Dinner should be light and not close to bedtime.
Stimulants such as tea, coffee and cigarettes should not be taken during the day, especially in the afternoon and evening.
Light Therapy (phototherapy):
Staying outdoors for two hours at noon,
is very effective in reducing. It is assumed that there is not enough light in the room
It is. Especially in the elderly with “early sleep phase” syndrome
should be exposed towards the evening or evening. Evening
Approximately 2500 lux with lamps lasting 1–3 hours of treatment is done. Light
The positive effects of treatment occur in 1–8 weeks.
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Do them for a healthy sleep
Don't let your bedroom be messy: The bedroom is noisy, very furnished and the bed is not comfortable, which affects sleep negatively. Therefore, do not keep too much in your room and simplify.
Don't have a TV in your bedroom: Watching TV in the bedroom all of a sudden disrupts the quality and period of sleep.
Don't go to bed until you get to sleep: go to bed when you're tired enough to sleep, not with the idea that you need to sleep.
What to do before going to bed for a good quality sleep
Sleep in the dark: If you are not in the habit of sleeping with the light on, turn off the lights immediately after bedtime.
Wake up at the same time: Get out of bed at the same time every day.
Take a warm bath at bedtime: start to relax slowly in the second half of the evening. Perform relaxation movements on the bed. Realize that you relax your muscles, imagine you're in a place you like, or take a warm bath.
Exercise in the morning: Exercise regularly every morning in the morning, even for a short time. Regular exercise has the benefit of providing a restful sleep.
Adjust the temperature of the room: Adjust the temperature of your bedroom so that you feel comfortable. Make sure it is not too hot or cold.
Keep your bedroom quiet: Keep your bedroom quiet while you sleep.
Keep your feet warm: Keep your feet and hands warm. Wear socks and / or gloves to keep warm in bed, if necessary.
Watch and phone out: Do not bring appliances such as a sounding watch and mobile phone.
Do not exaggerate coffee: Do not drink too much tea, cola and coffee during the day.
Milk and jasmine tea: A few hours before bedtime, drink jasmine tea, linden and take a few light biscuits; because being hungry before going to bed also affects the dive asleep.
Correct bed and pillow: The quality of the bed, comfort is very important. Bed and pillow should be chosen according to the situation of the person (hard or soft, but the comfort should be suitable for the person).
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