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What is Sleep Hygiene? How Sleep Hygiene is Provided?

We spend almost a third of our lives asleep. Sleep is necessary for the rest of life. During sleep, consciousness is suspended but brain activity continues. During this time, both body and brain renewal occurs.

Sleep does not continue uniformly, it consists of different periods. Different stages of sleep follow each other in a certain order and order during the night. Sleep duration, sleep onset time, wake-up threshold and wake-up speed are the characteristics of sleep. These features vary from person to person. Every individual's sleep is personal, like a fingerprint, unlike any other. It is necessary to know the characteristics of sleep in order to conclude that the person's sleep is normal.

Normal and healthy sleep is essential for maintaining normal brain and body functions during wakefulness. Prolongation of insomnia causes tension, irritability and excessive mobility. Following long periods of sleep deprivation, attention and learning develop first and forgetfulness develops later. In sleep, the body is also repaired with hormonal systems and effects on the immune system.

Sleep hygiene should be considered for quality sleep. Sleep hygiene is a medical term given to the ground needed to provide a quality sleep which is indispensable for the protection of body and mind health. It should be administered according to one's own sleep type. The person should follow the sleep hygiene rules listed below, especially according to the time of sleep onset and night sleep.

1- Waking up at the same time every day
Delay in the morning waking time makes it difficult to fall asleep at night. If this condition persists, diseases caused by insomnia may occur. However, people who wake up very early in the week and have to sleep less than normal sleep time can sleep until late in the morning on weekends in order to overcome their sleep deprivation.

2- Getting out of bed when you wake up in the morning
After waking up in the morning, the prolongation of the period of getting out of bed causes sleep to resume. This, in fact, suffers from morning sleepiness and difficulty falling asleep that night, even if the night's sleep is sufficient.

Some people are slow to wake up in the morning. Even if these people wake up, it takes minutes or even hours for some people to get to full alert. If these people do not come out of bed as soon as they are succumbed to this situation, it is more difficult for them to go to full awakening to perform their daily activities, and the longer they fall asleep that night.

3- Making short-term “candies Öğ at noon

Between 12.00 and 14.00 during the day, short-term sleep not exceeding thirty minutes may be important for a normal sleep-wake rhythm. Sleeping for no more than 30 minutes can be beneficial for both mental and physical health. However, noon sleep should never be left until after 14.00. If left, it may be difficult to fall asleep that night. In addition, short sleeps during the day or in the evening are times that are stolen from your night's sleep.

4- Normal physical and mental activity during the day
Not doing any physical or mental activity during the day, being constantly immobile or little active and not being involved in any work seriously disrupts sleep quality at night. From the moment we wake up, thanks to our body movements and mental activity, substances that accumulate gradually in the nervous system, which will deepen the night's sleep as required.

These substances, which determine the depth of sleep, cannot occur sufficiently when there is not enough physical and mental activity. As a result, sleep becomes superficial and of poor quality. However, excessive physical activity after sunset also delayed the onset of sleep. At night, sports, excessive exercise, body fatigue disrupt both falling asleep and deepening of sleep-wells. Therefore, strict exercise should be discontinued at least 6 hours before bedtime.

5- Setting a threshold time to sleep

The constant fluctuation of the bed time disrupts the sleep-wake cycle. It causes inability to sleep at the desired time or waking up at the desired time. Knowing sleep characteristics, one should determine a bedtime that is real. For example, it is not realistic that a person who shows a late sleep feature, ie who does not sleep before 00.00, sleeps at 22.00. In the long term it can also cause insomnia.

Or, a person who has the feature of early sleep should not set the bedtime to 00.00 for different reasons. The bedtime does not have to be the same hours and minutes every night. The person should determine a realistic bed time in accordance with the time of sleep onset, taking into account the sufficient sleep time for himself. This time may show one hour forward and backward shift between nights.

6- Go to bed when ready to sleep

While setting a threshold time to sleep, in some cases the person may not want to sleep at that time. After a very tiring or very tense day or when an unexpected and emotionally affected condition is encountered, the onset of sleep may be delayed. In this case, you should be flexible and go to bed when you want to sleep at night or at night.

7- Pay attention to coffee, tea, alcohol, smoking

Foods such as tea, coffee, chocolate and cola activate the alertness systems in the brain, making it difficult to fall asleep and prevent deepening of sleep. For a healthy sleep, their consumption must be discontinued before sunset. Alcohol is a substance that is known to accelerate sleep but also reduces deep sleep and REM sleep.

It accelerates brain activity during sleep. The result is poor quality and non-relaxing sleep. Waking up early in the morning following alcohol intake occurs. Smoking also activates the bein regions that provide wakefulness, causing sleep to be superficial and of poor quality. People who smoke should at least reduce their smoking in the evening, preferably not.

8- Optimizing the physical properties of the bedroom

The physical characteristics of the bedroom are very important for a good quality sleep. The room should not contain very vivid and bright colors that trigger alertness. Pastel tones, yellow, blue and green colors provide a calm and calm effect on the transition to sleep positively. Having a window in the bedroom is important for the brain to sense the sunrise and accelerate the transition to wakefulness. However, if leaving the curtains open causes too much light to leak into the room at night, it is recommended to close the curtains before sleeping.

Too hot or too cold environment disturbs the structure of sleep. Regardless of the seasonal changes, the room temperature must be kept at a constant room temperature. Air conditioning or ventilation systems are not recommended because they cause dryness or allergic reactions to the upper respiratory tract during sleep. In the bedroom, devices such as televisions and musical instruments should not be kept. Because the bedroom should only be used for sleeping.

9- Termination of physical and mental activities before and immediately after entering bed

Reducing physical activity in the evening and mental relaxation are important for healthy sleep. He should stay away from situations that are very busy, especially after dinner. These situations include different behaviors or attitudes, such as telephone conversations that create distress and stress, and spending a lot of time at the computer. These activities should be discontinued at least two hours before the specified sleep time. The lights used in the evening should not be too bright and intense. Too hot or too cold shower during night hours disrupts sleep.

However, if the need for relaxation is felt, a warm shower helps to start sleep. Turning off the lights after bedtime is the first rule for starting sleep. Besides, avoiding activities such as reading books in bed, watching TV, eating and listening to music will start the normal course of sleep. However, if reading makes it easier to sleep, books can be read for a short period of time, which do not stimulate the mind too much, that is, very exciting, fearful or non-emotional.

10- When you can not fall asleep

When all the conditions are met, the effort to fall asleep should be avoided if it cannot fall asleep. In a healthy person without any sleep disorder, sleep starts 20-30 minutes after bedtime. In case of prolongation of this period, staying in bed to sleep and the effort to sleep slows the onset of sleep even further. In this case, it is necessary to leave the bedroom together with the activities that are desired but do not stimulate the mind.

For example, by switching to the lounge, you can try to watch programs that do not stimulate the mind, or to mix magazines that do not stimulate the mind, without turning on the light. Care must be taken to ensure physical and mental relaxation and never to stimulate the mind. When sleeping comes back to the bedroom
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To sleep soundly

in winter attracts a serious insomnia problem. However, good sleep actually reduces the risk of many diseases. Because good, quality and deep sleep, the body is renewed. The growth hormone known as the youth hormone is also secreted in sleep. The body and mind almost perform the accounting, regulation and repair of that day. How that computer self-repair and sometimes there is the status of program recovery, the same goes for a sleepy person. Since about 1/3 of our life is spent in sleep, it is very important for a healthy body to sleep a quality and healthy sleep. If you wake up tired and not rested in the morning, if you constantly complain that you can not sleep, then read this article well. Because there are some things in your body or spiritual world that don't go well.

A healthy sleep is essential for a beautiful appearance
Sleeping in a good and correct position accelerates circulation, is protective against stress. It is also important for cellulite. Because every wrong cellulite disrupts the circulation. Many people don't know how to sleep. Read this article well, and there are important clues about the sleep in which about a third of our lives are spent:

While sleeping on one side, one of our nostrils becomes obstructed, and the other opens, depending on the direction in which they are placed. Breathing is done through this open nostril. In addition, it has been shown that there is a relationship between the nostril and the sympathetic parasympathetic nervous systems of the brain.

If it is placed on the right side, the right nostril is blocked and the left nostril is opened. Breathing through the left nose increases the activity of the right hemisphere.

Stimulation of the right hemisphere causes our parasympathetic nervous system to increase activity, slow down heart rate, lower blood pressure, and slow gastrointestinal activities. Therefore, the heart becomes less tired and easier to fall asleep. This allows better rest.

On the other hand, what happens if it is left on the left?
Breathing through the right nostril with obstruction of the left nostril leads to an increase in the activities of the sympathetic nervous system. In this case, the person seems to be excited and the heart gets more tired with the acceleration of the heartbeat. Falling asleep becomes difficult. Because heart rate, blood pressure, increased excitement and attention can prevent sleep. The body will wear more while sleeping on the left side.

What happens when you lie on your back or face down?

As it is not possible for a long time to lie down, the heart, lungs and stomach remain under pressure in this case. Our lungs and stomach can get stuck and cause discomfort. These problems do not occur when lying on your back. However, there may be a delay in falling asleep. This can prevent the body from going to a restful sleep and resting. Because, as in daytime, two noses will be open and the parasympathetic system will not be stimulated. In addition, it will be a little more difficult for the stomach and intestines to perform their functions in the supine position. The most useful and perhaps the least likely hospitalization position is a sleeping by lying on the right side and pulling the feet towards the body bugün. In this hospitalization, both the stomach and intestines are protected and the digestion can be completed more easily.


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3-5 Years Sleep Pattern

Day Sleep: 1 - 2 hours; 1 time (daytime sleeps up after 4 years old)

Night's Sleep: 10 - 11 hours

Total Sleep: 11 - 13 hours

Your two-year-old sleeps one sleep during the day. This process continues until the age of four. After the age of four, his daytime sleep is stopped. During this period, your child can sleep in the evening earlier than usual to ensure full sleep.

Your child is now old enough to understand everything. Therefore, his sleep may be affected by every negativity he experiences during the day.

Now that your child is growing and moving, it can be difficult to keep him in bed, behind bars.

A two-year-old is usually a good time to move from a baby bed to a child bed. It is useful to make this transition fun. So you can let him love his new bed. Otherwise you are likely to experience sleep problems.

Your baby's possible sleep problems during this period and our solutions are as follows:
From crib to cot:
Some of the children want to go to the new bed, some of them have difficulty in getting used to this situation and can resist to not sleeping when it is time to sleep.

You can solve this problem by making him love his new bed. It might even be a pretty nice idea to get the bed together if you wanted. In addition, laying the sheets of his favorite cartoon characters on his bed and putting his favorite toys will make his new bed more attractive to him. So she will be eager to sleep in her new bed.

During this process, you should continue to apply your previous sleep routines. To replace your baby's bed with a child's bed, it is best not to rush, even if he wants to. Placing the sleep routine and rules before changing the bed will help to avoid any sleep problems you may have during the change.

Getting up from your bed and coming to your room:
Once your child has moved to their new bed, they can now leave the bed. During this period, it is possible to wake up at night to come to your room. He can even walk around the house while you sleep.

This is dangerous for your child and makes the process of going to sleep quite difficult. Therefore, it is important that you should take her to your bed patiently every time you come and repeat each time that everyone should sleep in their bed.

It would also be a useful choice to put a security door on the door of his room so that he would stay in his own room instead of wandering around the entire house.

Resistance to sleep:
As your child approaches the age of two, resistance and excuses may start slowly to avoid sleeping: istiy I want another glass of water ”ım I am hungry” istiy I want to kiss once more ”orum I want to drink milk” “I want to sleep with my father / mother.

In this case, a determined attitude will solve the problem. Not to mention once. Make sure that the sequel will come. So when it is time to sleep, make it clear that you will not compromise on it by making it clear. Your child will stop resisting sleeping after a while in the face of this determined and consistent attitude and make sure that you feel more confident in your consistency.

If the sleep routine is getting boring, you can add a quiet activity of interest to the routine.

Early Waking:
The waking time for infants and young children is usually between 06:00 and 08:00 in the morning. But some people wake up at 5:00 am to 5:30 am, no matter what time they do. The daily routine of a child with early waking problems should be reviewed.

In such cases, daytime sleep and night time can be reorganized. Creative solutions can be brought. For example, the use of alarm clocks is a useful way to solve early waking problems. Your child will then know that he / she should stay in bed until the alarm sounds. And when he does, he can get a little reward from you. At first he will play the alarm in his bed, but he will wake up in time and learn to fall asleep again.

Physical Activity:
In this period when they are physically very active, spending their energy will contribute to their development and sleep. When they are very tired, you can put them to sleep earlier than usual.

Television & Technology:
Television etc should never be in sleep routine. Therefore, you will have to determine the time they will spend with technology considering the recommendations of the experts, as they will increase their interest especially at these ages.

Night terror, fears and nightmares:
Most children around the age of 2-3 can have nightmares at night.

The reasons for this are; Excessive fatigue, inadequate sleep, any image he sees on television, negativity experienced during the day, or disorder in sleep time can be considered.

If your child has nightmares at night and wakes up fearfully; you must be with him and make him feel safe.

Night terror; it is generally more common in children over 4 years of age. This can take a few minutes or more, and your child is suddenly screaming in the middle of the night and then making moan-like sounds, experiencing fear, breathing fast, sweating and showing uncontrolled movements.

In this case, you should wait patiently to calm down, as you will not notice you even if you try to intervene.


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What is the ideal room temperature? Ideal room temperature for sleeping

The ideal room temperature for health and the ideal room temperature for sleep should be considered. Room temperature values for adults and infants should be adjusted precisely. Here are the details of room temperature during the day and during sleep.

The vast majority of a human's life goes to sleep. After the fatigue of the body during the day, the need for sleep and rest should be met in healthy conditions. One of the most important points for quality sleep is room temperature.

How Many Degrees Should Room Temperature For Good Sleep?
Sleeping in a room with a temperature of 16 to 19 degrees is very healthy. In the summer-winter period, the temperature in the home environment should be reduced by a few degrees, especially in the bedroom. Although sleeping in a warm room is thought to be nice, sleeping in a very warm room lowers metabolism and disrupts body balance. Causes airways to dry out and in this case breathing through the nose is not possible to breathe through the mouth. This situation invites the formation of infection and this is accompanied by; causes snoring, fatigue and poor quality sleep.

Attention in Winter!
In winter, the room needs to be damp. Sleeping in a cold room allows you to fall asleep faster and makes the sleep phases more comfortable. At the same time, the amount of calories burned by the body increases during sleep in the cold room, the skin ages more slowly and reduces the risk of diabetes and metabolism-related diseases.

How many degrees should the room temperature be in infants?
Temperature values in baby rooms should be between 20-24 degrees on average. During sleep, a temperature of 19-22 degrees is sufficient for a healthy sleep. The ideal humidity should be kept at 50 percent and an air humidifier should be used when necessary.

How to set the room temperature?
Even if you're used to sleeping in thick clothes in a warm room, you'll have to find your own way to a healthy sleep. In summer, this environment can be provided with an open window or air conditioner and in winter it can be achieved by lowering the boiler rating. If the room temperature is set using the air conditioner, you must always switch off the air conditioner when you are going to sleep. Because during deep sleep the body sweats and the cold air produced by the air conditioner causes you to get sick.

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Do You Sleep Hungry or Sleep Better?

Actually, neither of them is healthy. So far, you may have always heard news about the damages of sleeping on a full stomach. How do you know how fasting affects your body? Although this may actually vary from person to person, experts agree that fasting is not the right habit for both health and weight control. Because...

Sleeping Can Improve Sleep Quality

Even if you fall asleep when you go to bed with a rumbling belly, you can't sleep deep enough because the brain's hunger stimuli are still active. According to research, deteriorating sleep quality of the metabolism slow down, increased appetite and weakness of the immune system has consequences such as. This is a risk for some types of cancer and diabetes. For this reason, instead of going hungry, yogurt, soup, such as holding and less calorie foods, turn to food.

May Reduce Muscle Mass

It is necessary to eat a few hours before going to bed for muscle development and repair in the body. Sleep, which deteriorates with hunger, interferes with the intake of nutrients that the muscles need. As a result, the hours spent in the gym cannot be fully compensated. Eating and drinking plenty of water a few hours before going to bed will not only regulate your sleep, but also make your daily exercise program efficient.

May Cause Weight Gain

Not eating until you reach the level of starvation, this situation does not change when you sleep, because it lowers blood sugar. Even while you are asleep, blood sugar can reach unhealthy levels and affect your metabolism, leading to loss of weight control. Remember, it is better to take a bite of dark chocolate before going to bed than to starve. Because that little bite will keep you up till morning. On the other hand, eating and sleeping in the blood to increase insulin and glucose, extra calories in the body causes fat to turn. So it is ideal not to eat 12 hours between dinner and breakfast.

Can Reduce Your Energy

If you think that the body stops burning calories when you go to bed at night, you are wrong. According to a study by the University of Florida, 30 grams of protein before bedtime sleepers, those who lie on an empty stomach seems to start the day more energetic. So fasting directly affects the energy level of the next day.

Can Increase Anger

A study at the University of Cambridge shows that there is a relationship between fasting and serotonin secretion. In other words, hunger creates an imbalance in the parts of the brain that control anger. One of the reasons you wake up in the morning tense may be lying on an empty stomach.


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Definitive and Natural Solution to Insomnia

In recent years, almost everyone has a problem of insomnia like a disease of our age. Especially with the abundance of mass media, this disturbance can cause sleep escapes at night. Yet everyone is entitled to a comfortable and nice sleep. In this article, we looked for a cure for insomnia. We share the nutrients that will relax you and relax you.

Warm Milk for Sleeping
Tryptophan, an amino acid in milk, relaxes the brain and helps to calm the mind.
A glass of warm milk, 20 minutes before sleep, creates a comfortable and healthy sleepiness.

Vanilla milk for sleep to arrive
Vanilla provides a strong sleep effect with its calming effect. Drinking vanilla milk half an hour before going to sleep will speed up your sleep process. In addition to vanilla, you can add it to your milk in the bar.

Honey with milk for sleep
Before you go to sleep, milk with honey will help you to fall asleep without any problem.

Milk shake for sleep
Crush the lamb with a fork and add it into your milk. It will help you to go to sleep in milk shake.

Ayran and Yogurt for Sleep
Buttermilk and yogurt duo is one of the leading food that everyone knows. If the consumption of ayran or yogurt is made before bedtime, the person brings a sleep to relax.

Potatoes for Sleep
Thanks to the tripofan in the potato, it balances and reduces your sleep speed.

Almonds for Sleep
If a handful is consumed before sleeping with tryptophan and calcium in almonds, it will relax your muscles and facilitate your transition to sleep.

Apple for Sleep
The apple, which acts as a sleeping pill, accelerates the transition to sleep when it is eaten at night before going to sleep.

Radish for Sleep
Radish, which is a complete source of vitamin C, is very useful for sleeping at night before eating or drinking juice.

Apricots for Sleep
Apricots are good food for insomnia by soothing nerves.

Melon for Sleep
95 percent of melon is water and is useful for calming nerves and a comfortable sleep.

Turkey for Sleep
Thanks to tryptophan in the content of turkey, you can relax. A small piece of turkey meat boiled on a thin slice of bran bread will bring your sleep at least 3 hours before sleep.

Oat Flour for Sleep
Melatonin, which is one of the cereals that are effective against stress, is the drug of good sleep with the content of melatonin. You can mix with maple sherbet and drink.
Linseed for Sleep
You can consume flax seeds, which are rich in omega-3 fatty acids, by adding them into milk or yoghurt.

Bran Bread for Sleep
Bran bread provides some release of insulin in the body and reports that sleep comes with tryptophan and serotonin.

Mint Chamomile Tea for Sleep
Eating mint or plain chamomile tea will calm and relax you. A cup of chamomile tea before going to sleep will bring you sleep.

Cherry or Cherry Juice for Sleep
Sour cherries and cherries bring a high amount of melatonin to sleep and improve the quality of sleep.

You can crush 20 cherries or cherries in a blender with a bowl of yogurt.

Valerian for Sleep
Mix 20 g valerian with 5 g fennel, 5 g cumin and 20 g mint root. To brew in a glass full of hot water and using a teaspoon of the mixture. You can sweeten it with honey. This mixture is a complete sleeping potion.

Hot Shower for Sleeping
Taking a hot shower relaxes the body and makes the body more ready for sleep. Your shower should be too long or too short, you can use the fragrant bath salts to relax you in the shower.

Massage for Sleeping
Back, neck and scalp massages relax muscles and facilitate the transition to sleep.

Music for Sleeping
Listening to classical music will relax you and make your sleep easier. You can also listen to the sound of rain to sleep.

Ventilate the Bedroom to Come to Sleep
Too hot and too cold to miss a bedroom sleep. Ventilating the room where you lie down for 20 minutes makes it easy to go to sleep.

Sleep Exercise
If your body does not get tired during the day, you can make it easier for you to sleep with 15 minutes of body exercises 1 hour before going to sleep.

Program for Arriving Sleep
Your body likes to sleep regularly and at the same intervals. The ideal sleep time is 7-8 hours. By setting this time, you must set a sleep and awakening that will suit you every day.

Darken Your Bedroom to Sleep
Turn off any light or light in your room while you sleep. Keep away from electronic devices such as televisions, computers and mobile phones.


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Suddenly Falling Asleep Where You Are Is a Sleeping Problem?

Your head can swing from side to side, your eyelids close slowly and the depths of sleep will immerse you. You may define yourself as a perfect sleeper in this type of situation, who can fall asleep whenever and wherever he wants, but falling asleep suddenly and quickly may indicate a problem.

How Does Sleep State Occur?

First of all, let's take a look at how sleep occurs. The feeling of sleepiness is due to the accumulation of a chemical in the brain called adenosine. Adenosine levels gradually increase during the use of energy and metabolism associated with alertness. Therefore, drowsiness is prolonged as it stays awake. The sleep process then cleanses these chemicals from the lymphatic system in our brain. As a result, adenosine levels are minimal when we wake up in the morning and we feel refreshed.

Conversely, when we remain awake, the adenosine level continues to rise momentarily and creates a phenomenon called homeostatic sleep disk. As this time increases, sleep burden increases. For example, in the event of a 30-hour wake, you will be very sleepy towards the end, be able to sleep easily and deeply, or even sleep much longer than usual.
Similarly, if you stay up late at night, you will have spent your normal bedtime and fall asleep faster because adenosine levels have increased.

What Causes Excessive Sleep Condition?

The most common cause of sleepiness is sleep deprivation. If you do not get enough sleep time to feel rested and clear the adenosine that has accumulated, you will fall asleep faster.

As it is known, the average person needs about eight hours of sleep. If you cannot take this period long enough and cannot use it efficiently, you may experience symptoms such as quick sleepiness, involuntary drowsiness, and long periods of sleep on weekends.

Sleep apnea

If sleep quality is poor, this may contribute to falling asleep very quickly. The most common cause of sleep fragmentation is sleep apnea. In this case, which is usually associated with loud snoring, breathing is uncomfortable and causes frequent wakes up during the night. Grinding teeth is also an important sign of an uncomfortable and inefficient sleep. There may also be additional sleep disorders that can break sleep at night. Restless leg syndrome is one of them.
You can reach our blog post about what can be done against snoring problem, you can take precautions for a healthy and quality sleep without delay.

narcolepsy

Narcoleptic one does not have a normal sleep pattern. They can go into sleep during the day and do any work without knowing it. These sleep transitions, which last from a few seconds to a few minutes, are extremely dangerous as they can occur even while driving. Those who experience this disorder may lose muscle, hallucinate, and become paralyzed during these attacks.

Sleep Paralysis

As in narcolepsy, the body becomes half paralyzed to move even for a few minutes.
For an efficient sleep process, it is important that the sleeping equipment you use can also provide the comfort your body needs. Here you can review our products in Yatsan pillow category, you can choose the desired product according to your personal comfort.

Night Terror

Night terrors, which are much more intense than the average nightmare, are usually seen in children and rarely in adults. Night terror usually occurs within 3 hours of falling asleep and manifests itself in abnormal behavior. It is not usually a dream, it is a strong reaction of people as they go from one phase of sleep to another. Those who are affected often wake up screaming. He looks around with fear and surprise; her eyes are open at that time, but sleep is continuing. However, it is thought that he was awake because his eyes were open. The face has pallor, sweating and typical fear. Then he gets out of bed. In the meantime, because he is unconscious, he can hit a wall. He doesn't know his family during this time. After a few minutes the seizure stops spontaneously, the child really wakes up, but is not aware of what happened.

When Should I Call for Help?

If your sleep has been disturbed for more than a month and disrupts your daily functions, it is time to seek help. Ask your doctor and ask for a meeting with a sleep specialist. Your medical history, physical examination and some blood tests are helpful in revealing the causes of insomnia. Your partner and other family members may have valuable information about your sleep. Ask them if you snore or if you sleep restless during sleep. Your health care professional will also want to know if insomnia makes you sleepy or depressed during the day or if it affects your life in other ways. Insomnia can sometimes improve only with information and education. If necessary, medication or an assessment at a sleep disorders center may be recommended.


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