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Don't worry, it 'goes to sleep'; the only formula is to lie on the left

No matter how you sleep; According to experts sleep position determines the quality of sleep.

A good night's sleep is very important for one's energy during the day. In addition, the ability of a healthy sleep to perform the functions of organs, healing and helps to improve mood; makes you feel fit and dynamic during the day.
The best way to postpone thoughts and even many bad emotions is geçer asleep "and true… Everything goes asleep. The best way to get rid of stress and a lot of bad thoughts is to sleep. You shouldn't miss the point, it's important not to sleep much, but to sleep correctly Did you know that sleeping positions affect sleep quality and health?
If you don't have snoring, you can lie on your back.

If you don't have health problems like snoring and sleep apnea, lying on your back is a healthy position. In the supine position, your spine alignment is smooth and your neck is also comfortable. If you have sleep apnea and snoring, it is much better to lie on your left.

Prone sleep makes breathing difficult.
Although it feels good to lie on your stomach and chest, experts do not recommend. In this way, your spine cannot be aligned correctly, it puts pressure on your body and this causes muscle pain. Moreover, this way of sleeping, makes it difficult to breathe.

The right side causes stomach diseases.
Sleeping on the right side can cause digestive problems such as heartburn.

The left side is the ideal.
The form of hospitalization recommended by the experts is the left side; good for many health and digestive problems.

Experts, especially during pregnancy to sleep on the left side is recommended.
Lying on the left side is especially recommended for pregnant women; because this way more blood is pumped into the fetus and kidneys. Besides, in this position, the nutrients reach the placenta at the maximum rate and make the kidneys work better. Thus, mothers are more easily purified from toxins. When you lie on your left side, the swelling of your knees and hands will also decrease.

Facilitates the operation of the spleen
The spleen on the left side of the body works more easily with the effect of gravity when placed on the left side.

Supports the lymph system
Since the lymph system is on the left side of the body, sleeping on the left side better filters the lymph fluid and waste. Thus, the waste removal process proceeds much faster.

Freedom to the spleen and lymph nodes…
When you sleep to the left, the spleen and lymph glands perform their functions more comfortably; better working organs provide much more comfortable sleep.

Keep your heart, sleep on the left.
Sleeping on your left side will keep your heartbeat under control and keep your heart pumping rate regularly.

Support to the left dan
Sleeping on the left side allows the heart to pump blood more efficiently into the body, which means that the blood flows through the body more easily and fluently.

Freedom to the liver!
Since the liver is on the right side of the body, lying on the right side can crush it and put pressure on it. So it would be much better to lie on the left.

Get rid of stomach problems
If you often suffer from heartburn at night, sleeping on the left side will relax you.

Facilitates bowel regulation
The intersection of the small and large intestine is located on the left side of the body; again, gravity can be carried more easily from the large intestine to the small intestine.

Say goodbye to the toxins.
It is one of the effects of lying on the left side to make the toxins in the body easier to be removed. A non-toxic body, a peaceful sleep… Or you may have to sleep standing.

Sleep well, wake up vigorously.
A sleep that has slept unhealthy for many hours does not help you; The important thing is to sleep correctly. Otherwise you will have an alarm nightmare ringing in the morning.


Lie on your left, sleep soundly.
In a clean, oxygen-filled room, you turn to your left and sleep. Just like a baby, you can't wake up peacefully and vigorously.

It won't be easy to get used to.
We know that it is not easy to change your sleeping position habits that you have acquired at a young age; but it is worth trying.

We have little tips for you to get used to sleeping on your left.
If you put a dim light on your right side, you will involuntarily turn your back to the light while you sleep while you turn to the left.

You can put a pillow at the back of your back while you sleep and prevent you from turning around.
You can try changing your bed or your bed.

Your left side, your health.
In the meantime, while reading a book and watching movies, it is useful to lie on your left side.


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10 tips for a good sleep

Adequate and quality sleep is of great importance for the immune system and health in general. The information released by Harvard Medical has 10 tips you can use to get a good night's sleep. Prepared by: Goodness Health News

Be sure to sleep at the same time and get up at the same time

Creating a specific sleep routine will help your body fall asleep and wake up easier.

Use your bed only for sleep and sex

It will work to condition your body.

Arrange your bedroom for quality sleep

Remove all electronic devices such as televisions, telephones, etc. from your room. The ideal for a good night's sleep is to create an environment with as few items as possible, except for a quiet, dark, comfortable bed.

Do sports
You can see three positive effects of regular cardio training, such as walking, running and swimming: you fall asleep faster, sleep deeper, and wake up less at night. It is especially important that you do intense exercises such as jogging as early as possible during the day.

Keep short if you are taking a nap during the day
Long candies can disturb your natural sleep patterns and cause you not to be tired enough to fall asleep.

Reduce Caffeine
Some people even drink coffee in the morning can cause insomnia. Caffeine can also cause you to go to the toilet at night. Try not to take caffeine in the afternoons.

Stop smoking
Nicotine makes it hard to fall asleep.

Use alcohol moderately
Alcohol can soothe the nervous system and make it easier to fall asleep. However, this effect lasts only a few hours and can then wake you up overnight. It also exacerbates other snoring and breathing problems.

If you haven't slept 20 minutes after you've gone to bed, get up.
Instead of turning around in bed, get up, go to the lounge, read a book or magazine. When you feel tired, go to bed again. It is a yoga movement that you can try to lift your legs up against the wall, take deep breaths and make you relax and fall asleep.

Do not use sleeping pills unless you have to
If you feel that you need to take sleeping medication, consult your doctor and use it as soon as possible.


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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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