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Sleeping disorders

Sleep is a period that is very important for the rest and renewal of the body.

Sleep disorders cause deterioration of physical and mental health and decrease quality of life. It is an important public health problem because it can cause accidents. Sleep disorders can be asleep, difficulty in maintaining, problems with the body's biological clock or excessive daytime sleepiness, walking in sleep, wetting diapers, nightmares.

Many medical problems and psychiatric disorders can disturb sleep

It is quite common in patients with early waking, insomnia, or depression asleep. Treatment of the underlying disease may help to improve your sleep.

Periodic Leg Movements: Leg splashes occur during sleep for one to two seconds. Constant nightly splashing of the legs causes sleep interruptions and restless sleep. It can become more severe with age. Treatments are provided with medications, evening exercises and hot baths. If the iron level is low, iron treatment is beneficial.

Gastro-esophageal reflux: There is pain and stiffness in the middle of the chest and is called heartburn. During sleep, the stomach contents come back to the throat and awaken the person many times with a coughing and choking sensation. If you have reflux, raise the head of the bed 15-20 cm or lift your head with pillows. If it still persists, the appropriate medication is given to treat reflux.

Sleep Respiratory Disorders: The most common symptom in this group of diseases is snoring caused by narrowing of the throat during sleep. This disturbs individuals sharing the same bed. In addition to the causes of narrowing of the throat, excessive weight, alcohol intake, fatigue also increases the snoring conditions. When the narrowing of the throat increases, it causes complete blockage and stops breathing. Stopping breathing (above 10 seconds) among noisy snores, followed by breathing again and continuing with noisy snoring is called obstructive sleep apnea syndrome. . Sleep disturbance affects the metabolism, the rate of oxygen in the blood, the heart and vessels, sexual functions. The person wakes up in the morning not resting, not resting. Due to insomnia, attention deficit disorder, forgetfulness, sleepiness may develop during the day. Therefore, it is an important health problem affecting all physical and mental activities. The use of unprescribed medication and the use of sleep-related medications without knowing the underlying problem may be harmful. For the diagnosis of 'obstructive sleep apnea syndrome', sleep and breathing recordings and examination are required in the sleep laboratory. Obstructive sleep apnea syndrome is a treatable disease. The aim of treatment is to keep the upper airway open by giving positive pressure from outside, which has an increased tendency to close during sleep. For this purpose, pressure therapy is applied through the nose through the mask. Surgical treatment may be appropriate in patients with anatomic stenosis of the upper airway and moderate disease. The other treatment method that can be selected in these patients is the intraoral device placed in the mouth which is arranged by dentistry. Treatment with psychological support can reduce and eliminate negative outcomes.

Insomnia

It is an important health problem seen in one out of three people in case of difficulty falling asleep or maintaining sleep. It is seen at any age. It is most commonly seen in women and older people.

Insomnia due to adjustment disorder

It is a problem of falling asleep or sustaining for several nights due to excitement or tension. It takes less than three months. For example, when you are away from home, journeys beyond the time frame are often seen before starting a new job, before an important exam or sports activity, before an important business meeting or after a discussion. Sleep returns to normal when the stressful situation ceases or the person begins to adapt.

Chronic Insomnia

It takes at least a month. Mostly people are worried about their sleep. With psychological support, identifying and eliminating the underlying problem provides treatment.

Learned Insomnia

If you cannot sleep during stressful periods and are trying hard to sleep at night, it may become increasingly learned. Things done before going to bed remind you of sleeping problems and suddenly make you more alert. However, when they are not in bed, they easily sleep on the couch, reading newspapers and watching television. Treatment is provided by "not learning" things that remind you of stressful sleep and learning new sleeping habits.

Life style

If you drink coffee or cigarettes at night, it may prevent you from falling asleep or your sleep will be less relaxing. Weight loss medications, allergy and asthma medications, cold medicines contain stimulants and can disrupt sleep.

It is generally thought that a glass of wine before bedtime helps to sleep. However, although alcohol allows to fall asleep, it causes awakening during sleep for short periods.

In shift workers, sleep disturbances are common. This also occurs in people whose working hours are constantly changing. Programming to sleep at certain times and stay awake at other times helps a good sleep. Waking up at the same time every morning is a way to fix the way you sleep.

Regular exercise provides better sleep. The best time to exercise is in the afternoon. Do not exercise near bedtime.

Sleeping pills should be used under medical supervision. Some sleeping pills become useless if they are used for a long time. If you stop using it all of a sudden, it may break your sleep. Reducing need to cut.

Environmental Factors

The bedroom should be as quiet as possible. The noisy environment causes disruptions in falling asleep and disrupt sleep during sleep.

It is necessary to keep the bedroom dark. You can use thick curtains for this.

Treatment

Insomnia due to bad sleep habits can only help in providing information and training.

Insomnia should first be recognized correctly and treatment options discussed with a specialist.

If medication is required, talk to your specialist to determine which is the best treatment and medicine. 'Jet lag' develops with flight over many time periods. It can trigger both insomnia and excessive daytime sleepiness. An appropriate sleeping medication that allows you to sleep on a plane during a night flight can reduce your excessive daytime sleepiness by regulating your sleep. Shift workers can sometimes be given medication to help them fall asleep. This can reduce daytime sleepiness and help adapt to the new program. Appropriate drug use during stressful periods may prevent sleep problems in people with insomnia.

Those with insomnia spend more time in bed, which interrupts sleep and creates frustration. Sleep restriction reduces the time spent in bed and makes sleep more effective.

Sometimes the bedroom becomes the place where things are done or where sad thoughts and discussions take place. These activities and thoughts often prevent sleep as a stimulus. Controlling and removing stimuli makes it easier to fall asleep. So try to sleep only when you feel sleepy. If you're not feeling sleepy and can't fall asleep in 20 minutes, get out of your bedroom and start a quiet activity elsewhere. Read books and listen to light music. Go back to your bedroom only when you feel sleepy. Keep a regular wake-up time even on holidays and weekends. Use your bedroom only for sleep and sexual intercourse. Before you go to bed every night, do some activities that help you relax, such as a warm bath or reading. Avoid heavy exercise, alcoholic beverages, cigarettes or other nicotine-containing foods six hours before bedtime. Do not be hungry, but do not eat heavy meals. Share your concerns with a family member or friend. Express your feelings in a diary. Share your feelings with your specialist.

Avoid sleeping during the day. However, take a nap for half an hour after lunch.

Try to focus on pleasant thoughts in a tranquil setting for relaxation and relaxation.

COGNITIVE THERAPY for the purpose of correcting information and correcting thoughts facilitates the initiation of sleep and helps to reduce anxiety during the day, thus helping to relieve insomnia

Excess Daytime Sleepiness

The main symptom of the disease is a short period of unbearable sleep attacks and a constant feeling of sleeplessness when awake.

Although excessive daytime sleepiness is a common symptom for many diseases, one of the most important diseases to remember is "Narcolepsy". In narcolepsy there may also be a loss of muscle power in the form of collapsing where excessive excitement occurs, such as laughing, surprise, fear, so-called 'cataplexy'. The other symptoms of the disease are the inability to move any organs for a short period of time, feeling like a paralysis while awakening from sleep, despite being in place of consciousness. The exact cause of narcolepsy is unknown. In recent years, a hormone called "Hypokretin" has been found to be low and the genetic structure secreting this hormone has been found to be defective. The patient who is thought to have narcolepsy is called "sleep test" called polysomnography. This test is expected to be normal. Daytime sleepiness has subjective (with questionnaires such as the "Epworth sleep scale") and objective (with tests such as MSLT or MWT). The day after the night of the sleep test, the so-called MS MSLT gündüz helps to make a diagnosis. In narcoleptic patients, MSLT test, which takes about 4-5 times 20 minutes of sleep at 2 hour intervals, shows the sleep phase called REM sleep much earlier than normal people in the first 5-10 minutes of sleep.

It is most often confused with the disease called "Idiopathic Hypersomnia". There are no signs and symptoms such as hallucinations, cataplexy and sleep paralysis observed in narcolepsy.

Kleine - Levin Syndrome, a rare disease, should not be forgotten. In this disease, it may show symptoms like sleeping more than 16 hours a day (3 to 15 days), eating too much or being overly eager for sexuality. It is expected to occur at a younger age, after stress or after an infection.

Specialist psychiatry and neurology physician follow-up is important in treatment. 10 - 20 mg / day Clomipramine treatment is used to correct conditions such as cataplexy, hallucinations and sleep paralysis, while Modafinil 100 - 400 mg / day is the most effective treatment for daytime sleepiness.

Also recommendations on sleep hygiene are useful.

parasomnia

Sleep freezes are observed with abnormal behavior during sleep. Sometimes it becomes more frequent, its intensity increases and requires treatment.

Confused awakening, sleepwalking and sleep terror are the most common parasomnias among the wakefulness disorders. It is mostly in the deepest part of sleep, not seen in dreams. Although one can do some complicated behavior, he is actually asleep and does not remember what he has done. It is common in children. Sometimes it can cause fatigue, febrile illness or some medications.

Crying and wandering in sleep are common in infants and children. Sometimes it can be in adults. It is difficult to wake up at this time, it may take up to half an hour. Often when he wakes up, he doesn't remember what happened and wants to go back to sleep.

Sleepwalking is common in older children. Sometimes he just gets out of bed and takes a few steps. But sometimes they can even go outside. Sometimes they talk, but they can do things that are incomprehensible, complicated. It may be necessary to take precautions to avoid injuries. Mostly it does not require treatment. It is not a symptom of a serious disease, it can cause tension or fatigue at the time. In children, the frequency decreases with age.

Eating is a rare form of sleepwalking. It is more common in young women.

Sleep Terror: Sleep begins with intense fear and a creepy scream. Pupils are enlarged, breathing is accelerated, sweat and very mobile. Horses from the bed; wanders around the room and even inside the house like crazy. This can harm both themselves and others. Terrified people around him. The person is unaware, he does not remember anything when he wakes up. This is the biggest difference from nightmares or bad dreams, so the event is not related to the dream.

Hypnagogic hallucination is a state of dreaming while awake just before falling asleep. These dreams can be scary because they are real.

Sleep paralysis (nightmare) is the inability to move the arms and legs as if paralyzed when awakened. Mostly after a dream.

Hypnagogic hallucinations and sleep paralysis may occur together. It is common in narcolepsy. There may also be people who have not been able to sleep.

REM Sleep Behavior Disorder: During most of our dreams, during Quick Eye Movements sleep, normally all muscles except the respiratory muscles are paralyzed. When this paralysis is not fully realized, the person plays in a sense the things they do in their dreams. This situation can harm both himself and his relatives. Treatment is done with drugs.

Startled during sleep: Sudden startle occurs as the whole body falls asleep. Sometimes it may also be sudden light or sound detection. Mostly harmless.

Tooth Grinding (Bruxism): In severe cases, some instruments may need to be inserted into the mouth. The underlying causes of tension for treatment should be eliminated.

Rhythmic Movement Disorder: Mostly seen in children. Shaking the head or body or turning the head to the left or right. It occurs just before or during sleep. In some severe cases, treatment may be required.

In case of dangerous situations that may cause harm to oneself or others, eating excessively or disturbing the people around them, excessive sleepiness during the day and if these complaints persist after childhood, treatment should be done with the help of an expert.

Simple measures should be taken to prevent injury to the person with alertness. Preventing injuries in the bedroom, closing the windows, doors, installing a lock or alarm are the precautions that can be taken.


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How and Why Sleep?

We spend about a third of our lives sleeping, but few of us question why we sleep. Most of us feel like we don't do much in sleep, but a simple rest with the sleep switch turned off.

We spend about a third of our lives sleeping, but few of us question why we sleep. Most of us feel like we don't do much in sleep, but sleep is not a simple rest where the switch is turned off, but an active process, especially when the brain is very busy. It is more common that dreams are told and discussed, so why do we dream? What happens while we sleep and why do we need sleep? Let us put aside the personal developmentists who may argue about sleep and even say it is unnecessary. Why we sleep, what happens while sleeping is still an issue that scientists have not reached a consensus. But like every real sleep, it should be a topic that is talked about with scientific knowledge. In this article, I aim to convey the knowledge and hypotheses that science has about sleep.

Biological Clock
The adaptation process to the inanimate nature is such a powerful factor in the evolution of living things that the heart of living things multiplies with nature and acts in accordance with its rhythm. Day and night, created by the rotation of the earth on its axis, many temporal events such as the seasons caused by the axis inclination have also revealed temporal changes in adaptation. Many trees emerge from harsh winter conditions by shedding their leaves and reducing water transport. Some fish and bird species find food through large seasonal migrations and are protected from the cold. Flowers open and close during the day, some at night emits special scents. All mammals and birds sleep at different times and lengths. Many reptiles, amphibians, fish and even insects are sleeping. Some are nightlife like owls, cats or vampire bats, while others are noted for their short sleep.

Human as a primate is no different. Many hormonal and neurally controlled clocks work in a continuous cycle in our bodies. The structures that control these cycles are called biological clocks. As we all know, women's menstruation cycle of about four weeks can be given as an example of biological hours. For sleep, most of us have a daily cycle (approximately 23.5 and 24.65 hours different cycles have been observed in humans). With our advanced culture, we can illuminate at night, cover long distances and produce technologies that will survive in the worst conditions. This was not the case in most of the history of our species. The nights were when our vision was restricted, the weather was cold, unprotected and we could not find food. That was why large groups of people took refuge in caves, tree caverns, or other safe places. The fact that we and other animals spend their inefficient time sleeping in this cycle has led many scientists to believe that the origin of sleep is an evolutionary process that holds us in place to provide energy savings and safety. Adenosine and melotonin increased sleep. During sleep, the hormone melatonin reaches its highest levels and deepens our sleep. Indeed, the absence of light is a major factor in our sleep, with the first light of the day, the melatonin secretion decreases rapidly and the body revives rapidly if there is no special condition such as excessive fatigue, wear or disease. With the secretion of cortisol, adrenaline and noradranelin, the body is ready for action. In addition to external determinants, the biological clock that complies with these clocks is such a powerful determinant that, in experiments conducted in dark and non-clock rooms, subjects were found to sleep at night. Could that really be the only reason we're asleep? So it just evolved to sleep because there was nothing better to do? Studies reveal that this is not the case.

How Long Can We Stay Sleepless?
Staying sleepless for a long time is a subject of hidden competition among some young people, who like alcohol more resilient race. Staying longer for long periods is really hard work. The longest recorded insomnia record belongs to Randy Gander, a 17-year-old student from San Diego. 264 hours (about 11 days) sleepless Randy's last days were examined by scientists. The longest insomnia with a controlled group of subjects was 205 hours. No insignificant physical collapse was observed in the insomnia experiments and observations, a small decrease in body temperature, slight fatigue and increased appetite were observed. The effect we all notice is mental, other than chilling and sleeping with junk-food during sleepless nights. In the first days, memory and intelligence are slightly affected, but attention-grabbing difficulties begin. In the following days, a decrease was observed in criteria such as learning, memory and logical thinking. In 1966, the 205-hour experiment could not be remembered, the process of thinking and the ongoing process of hallucinations, the reality extended to the distinction between the imaginary. It did not happen to man, but a longer period is expected to bring death. In an experiment with sleepless rats, death occurred within 2 weeks.

Most of us know that after nights of sleepless or less sleepy, our sleep will be longer than usual. We call it “sleep debt.. After breaking the 264-hour record, Randy recovered greatly after a 15-hour sleep and paid 24% of his “debt”. Sleep debt is not paid by dividing the sleepless period as it is. For example, a person who sleeps for about seven hours a day divides the extra 4-5 hours of sleep increase on other days after one night of insomnia. This leads us to the idea that a part of sleep is indispensable. At the same time, in the sleep following long insomnia, it is deep, rather than transitional; slow sleep and REM stages were observed to be dominant. What are these phases and what can they do?

Stages of sleep and dreams

Our sleep is divided into stages according to EEG measurements at five different frequencies. They are grouped into two main stages, called REM and N-REM. Much of our sleep is more noticeable in the slow wave of N-REM. In a healthy, long sleep, these phases repeat with five cycles of REM periods. REM (Rapid Eye Movements) is the stage where the eye moves fast as if we were awake and looking at something, even though the eyelids were closed. At this stage, the brain has a high energy consumption, very close to the state we are awake. We see our dreams at this stage. There are many hypotheses about the function of dreams and the REM phase, two of which stand out. Our sleep can be a function of strengthening the important data gained during the day, in particular, of the universe, cleaning the trivial ones, and organizing with the old. The necessary synapses are converged and strengthened, and information links are organized. For example, the fact that you have eaten pasta at lunch is not very important and does not need to be transferred to long-term memory. However, if you've eaten pasta by chatting to someone you love, this information can be scraped off by merging and strengthening it. This view argues that dreams are the spectator of neural activity during these procedures. Another important hypothesis is that our dreams evolved in our primitive ancestors in order to predict different scenarios in nature and to be prepared. Such inheritance is advantageous as it increases the chances of survival and will become widespread in the population over time. The fact that we solve problems, think implicitly and make decisions during sleep is more compatible with this hypothesis. Many famous mathematicians have solved some problems in their sleep. Again, during the exam periods, busy employees may remember that they have solved questions in their dreams. Two hypotheses and more may apply together.

We have a lot of data that sleep is not a choice or just an energy saving method. An interesting example is that two brain hemispheres detected in dolphins sleep at different times. Researchers think that this is an adaptation developed by this mammalian family that needs to surface and breathe. In addition, genetic studies show that some inactive gene regions in the brain cells become awake during sleep.

In this article we could not address many remarkable examples, details and titles; You can follow our suggestions. Although we are not yet fully enlightened about humanity in terms of sleep and dreams, science guides us and enlightens us in spite of all charlatanism.

Some Tips for a Healthy and Relaxing Sleep
When and how much? We need to sleep at night due to our biological clock. It is important that we spend between 12 and 3 nights sleeping, on average, when our metabolism is the slowest and sleep chemicals peak. Im I'll get up early. ”Has a real meaning in this sense because the wake-up hormones are activated between 5 and 7 o'clock. It is important not to expect short sleeps because it takes about one and a half hours to get to REM, the most important stage for the brain. For a short sleep, it is ideal between 110-130 minutes when the first cycle is completed, because waking up in the middle of the loop will bring us a dazed vigilance. Moreover, waking up in the middle of REM sleep can lead to a lucid dream that can be controlled; it can also cause a situation called an black step arasında among the people, where consciousness comes into place, the eye is opened but cannot be moved. For fully rested sleep, an average of 7-8 hours in adults and up to 9 hours in young people is required.

What kind of environment? A quiet, dark and slightly cool environment will improve sleep quality. It is also important that any electronic device does not work and that there is no clock that can be easily and frequently maintained. How much we can sleep, if we can hard to sleep over and over time to look at the time created by the tension will make sleep even more difficult. A light location in the morning will make it easier to wake up.

You can drink teas such as linden, centaury, melissa and chamomile before you go to sleep, or you can prefer yoghurt and buttermilk to provide fatigue with lactic acid. Developing a pre-sleep ritual will also make it easier for you to fall asleep over time and conditioned you. You can have drinks as your ritual, or create other rituals such as listening to music or hugging your loved ones. However, listening to music while sleeping will reduce quality. Ritual reading is not recommended because we don't want you to sleep at another time (for example, this magazine). Do not drink alcohol, sleep in bright and light environments, do not exercise or use a computer if possible.


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I Can't Sleep Fast, How Can I Sleep Now?

The secret of a quality life is through quality sleep. People who do not sleep well invite many diseases. Our body is not a robot and has to spend approximately one third of the day resting. Intentionally or unwillingly preventing this will cause the body to lose its balance after a while.

Sleep is still not a scientifically defined concept, but the effects of insomnia are well known. During sleep, although our body is still working, our muscles and many organs take it to rest. Even the brain that doesn't stop working even for 1 second works better after sleep. Sleep not only affects our physical health but also positively affects our mental health.

Effects of Smoking and Alcohol Use on Sleep
Cigarettes and caffeinated beverages are the main factors affecting sleep. It is also possible that some medications used may cause sleep loss. People who smoke constantly, often have difficulty falling asleep. The reason for this is that the amount of nicotine in the body decreases and the brain arouses the person to take new nicotine.

inability to sleep

Alcohol is one of the sleep disrupting substances. Despite this, many people drink to sleep and even exude, making himself completely drunk. This, in fact, will only make the situation worse. Just like sleeping medicines, alcohol makes the person unable to sleep without alcohol after a while. During sleep almost all of our bodies are repaired. Cell regeneration and tissue repair are less common in people who fall asleep after alcohol consumption. People who live in this way continuously get older and get sick very quickly.

How many hours per day is required to sleep?
When a person is born, he sleeps two-thirds of the day, 16 hours a day. As age progresses, the need for sleep decreases, and the daily sleep requirement of an adult varies between 6 and 8 hours. Young people should sleep for 8-9 hours.

Mothers who are present in the first months of pregnancy can also sleep for several hours longer than normal adults. The human body loves habits. If you sleep for 10 hours every day, you cannot switch to 6 hours of sleep at a time. Even if you manage to get up and sleep for 6 hours, the body will do what it does to get the remaining 4 hours.

As one gets older, they need less sleep. Insomnia is therefore more common in older people.

What are the harms of under-sleeping?
Insomnia people have to face the negative side effects after a while. First, a person's mental state will deteriorate. If you have had a chance to see a patient suffering from depression, you will notice that they wake up very early. This is not because they get their sleep, but rather the problem of insomnia. They want to go back to sleep, but they can't. The reason for not being able to fall asleep may be that the thoughts of stress and depression keep the brain constantly occupied.

Depression and manic depressive persons may cause insomnia after a while. Although they are very tired, they may be overactive. Of course there is an end to this, after a few days they can be completely exhausted. This situation is definitely in need of treatment.

What is Sleep Apnea?
Sleep apnea occurs in people who snore, and snoring is called stopping breathing. This leaves the person deprived of oxygen at night, which naturally causes headaches. Oxygen is the reason we sleep all night and get up vigorous in the morning. People with sleep apnea wake up very tired in the morning because they can't get enough oxygen.

People who experience sleep apnea are also reluctant sexually because their performance decreases. Blood pressure increases, heart rhythm disturbances are seen and mental problems begin to emerge. Sleep apnea is a very dangerous disease and increases the risk of heart attack and stroke. Even breathing in sleep may cause death if the patient lasts longer. Attention loss due to mental blur causes sleep apnea patients to have more traffic accidents than normal people.

How Can I Sleep Now?
Now let's get back to our original position. First of all, people who have insomnia should consult a doctor. This may not be a simple problem. A very powerful disease may be behind the insomnia. Such cases are actually symptoms and should be considered.

In addition to your treatment, you can go to sleep faster by browsing the following items.
Avoid gas-producing foods. Excess gas in the body increases organ activity and bothers you.
Get rid of your excess weight. The fatter you are, the more uncomfortable you get. Overweight people can wake up with the urge to eat at night. This prevents fat people from sleeping deeply, just like smokers.
Avoid unnecessary medication. Even the most useful drug has side effects. Do not use any medicines that your doctor does not require.
Music is the food of the soul, eat from there. In the room you use to sleep, listen to beautiful instrumental music that blows your soul when your sleep time comes. I suggest you turn on these music about 30 minutes before sleep, so it's already playing before you go to bed.
If your feet get cold, wear a thin bed socks. Do not put your socks on the bed during the day, as this will cause bacteria to grow. Some people are awake because their feet are cold, even if they are not aware. A thin bed socks that will not disturb you will increase your comfort.
Cut off your relationship with the world 2 hours before bedtime. Keep away from electronic devices such as phones, televisions, tablets and computers. Stop eating and drinking and read a book or chat with your loved ones.
Start reading 30 minutes before going to bed, and reading naturally brings to sleep due to eye movements. Do not resist when you sleep, and immediately curl up on the bed without doing anything else.
Your stay and departure times are always the same. As we say, the human body loves habits very much. If you make radical changes in hospitalization and departure times and do this almost every day, you are far from a chance of quality sleep.
Use the bed only for sleeping and do not sit on it even during the day. Go to bed before your bedtime. For example, you can read your 30-minute book lying down on your bed.
Efficient sleep time accepted worldwide is 23.00 at the latest. Be sure to be in bed between 22.00 and 23.00, the most efficient regeneration times for the body is determined between 23.00-02.00.
In the above time zones, poisons are excreted from the body, if you are awake during these hours, they are sent to the liver without being thrown away.
Keep your phone or TV at least 2-3 meters away from your sleeping area. When these devices are very close to you, your brain constantly unwittingly waits for a message from them.
Your bedroom should be asleep. It must be rich in oxygen and should not contain any electronic devices.
Your bed linen, bed and bedding should be clean. The bedroom must always be cool. So if your living room temperature is 24, the bedroom should be 21 degrees. The low heat makes the body more comfortable to sleep and also provides a little fat burning throughout the night.
Do not talk to your troubled friends or family members before sleeping. Even stop talking with any people 1 hour in advance.
A warm shower will work before sleep.
Exercising exhausts the body and empties the mind, allowing you to sleep more comfortably. Exercise at least 2 hours before hospitalization.
Stop caffeine intake at least 3 hours before sleep, and drink your last cigarette 3 hours in advance.
Avoid sugary foods and fatty foods.
Do not sleep during the day, if you are very tired you can take a nap for a maximum of 30 minutes.


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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.

What are the benefits of linden? What is good for linden tea, how to prepare?



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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Suitable sleeping positions for people with low back and back pain

Back and low back pain can spread to the entire spine. Neck and back pain, which can cause neck pain, is the most common type of pain in the community after headache. Pain that adversely affects a person's quality of life can cause movement restrictions after a while.

Causes of back and back pain
There are many causes of low back and back pain. The most common causes of low back and back pain:
Pain caused by unsuccessful waist or back surgery operations
Pain caused by organ disorders such as kidney, stomach and liver
Some types of cancer
Stress, excess weight, wrong bed selection
Diseases spread to the lumbar spine, such as brucellosis and tuberculosis
Spine calcification
Posture disorders, lumbar hernia and forced back movements
Pain caused by trauma
Congenital anomalies
Suitable sleeping positions for people with low back and back pain
The spine is a whole and any discomfort in the lumbar or back vertebrae affects the neck spine. The muscles around the spine are intertwined. For back and back health, it is necessary to pay attention to the sitting and posture positions during the day. Another condition that affects spine health is sleep positions.

Prone: the prone position causes the ligaments and muscles around the spine to stretch, causing nerve holes in the spine to jam. This puts a strain on the spine and may cause injury to the spine or even a hernia.

Reclining: The reclining position causes shortening of the hind limb muscles. Knees should be supported with a pillow when lying in this position, which leads to increased back and back pain. Pillow placed under the knee provides relief from low back pain.

Lying in the fetal position: The ideal lying position for waist and neck health is the lateral lying position. In this position, a pillow can be placed between the knees and the legs can be pulled towards the abdomen to relieve the pressure of the waist. This reduces strain on the spine and also prevents snoring.

Low back and back pain
Getting up quickly from bed in the morning makes it difficult for the muscles at rest to adapt to the spine movement. Joints and muscles in the spine, which cannot react to sudden movement, cause severe pain and injury, and even hold the waist. After waking up, stretching movements should be performed for 5-6 minutes and the muscles should be relaxed. The block should be turned up sideways, the legs should be suspended first and then the body should be brought to an upright position with the help of arms.

Bed selection is also an important factor in relieving low back and back pain. By nature, there are curvatures in the neck and waist region of the human body. Too soft or too hard bearings cause these natural curvatures to decrease or increase. Orthopedic bed selection can be used to alleviate pain and back pain. If the middle part of the bearing has collapsed, the bearing must be replaced.

It is very important that desk employees adjust their desks and chairs correctly. The seat should support the back and the person should be careful to sit upright. Small walks in or out of the office every 30 minutes will ease back and back pain.

One-sided bag should not be carried. The use of backpacks that provide equal load on both sides is healthier for the waist and back.

Muscle spasm is the basis of low back and back pain. Staying with the wet hair after the bath allows the muscles in the neck to contract. Because the spine is a whole, the muscle spasm in the neck causes pain in the waist and back. You can prevent back and back pain by drying hair after bath or shower.

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Night shift is disrupting our health

Night shift constantly causes insomnia and fatigue, decreases body resistance. Suggestions for shift workers to sleep and stay as healthy as possible ...
Dr. View Demet's Full Profile
There is a lot of research and a lot of research on the health problems created by shift work. Come to see that the work of the human body in the work of the shift, although there are so many articles dealing with the shift you are not ashamed to work there is a system. So, the only solution in order to avoid these health problems is not to suggest shift work!

AH WHERE HE HEALTHY NIGHT SLEEPS!
The human organism has a pattern of being awake during the day and resting and sleeping during the night. Our biological clock; adjusts the body rhythm to the light-dark cycle. Hormonal changes are experienced if the cycle is broken. Parallel to hormonal changes, the rhythm of the body also deteriorates.
Normally a person should sleep 6-9 hours a day. The minimum required sleep time is 6.5 hours. The most common problem of shift workers is sleep disturbances and difficulties in sleeping. According to American Sleep Disorders Association data, 5 million people are experiencing sleep disturbance due to shift work. 70 percent of shift workers have difficulty falling asleep. Alternately, shift workers sleep 1 to 4 hours shorter than their sleep at night when they have to sleep during the day. The reason is simple; trying to sleep day and night duty is not very suitable for human nature. The body reacts. But there are other factors. According to research, shift workers use alcohol more often to fall asleep more easily, consume a lot of cigarettes, consume more caffeine products to stay awake and keep fit.
Due to inability to sleep as a result of shift work, chronic stress, constant anxiety or depression increase, while the state of alertness is reduced. People who work at night often complain of fatigue and drowsiness. Drowsiness is most noticeable in the morning hours (05.00-07.00). According to research, two-thirds of the night shift employees said they had slept against their will during the time they worked. A quarter of the night workers say they struggle with slumber.
During daytime, heart rate, blood pressure, body temperature, respiratory rate, mental efficiency work synchronously, activity levels are at the highest level during the day. At night, the lowest level. The body temperature, which is low in the morning, increases continuously in the afternoon and becomes low again at night. Shift work disrupts this internal integrity. The effort to stand up against the deterioration causes the body to become more tired. And dear reader, remember that a very tired body can not sleep. He can't sleep, so he gets tired!

SLEEP RECOMMENDATIONS FOR SHIFT WORKERS
I demand the prohibition of shift work. But as a doctor, I need to give you some advice, right? Here you go:
- If you are working shifts, it is very important to make the room where you go to sleep during the daylight hours dark. Don't eat or drink just before you go to sleep; especially that tea coffee never! If you need something to drink buttermilk, kefir.
- You can block your ears with a cotton swab.
- Adjust the temperature of your bedroom in the daytime thinking that your body temperature will increase. Ideal is 20-22 degrees.
- Returning to the left side while sleeping and sleeping with a pillow between the legs can make it easier to go to sleep by reducing the pressure on the back.
- Remember that there is no sleeping medication that gives natural sleep. All sleep medications have varying degrees of side effects and can be addictive when used for a long time, and their effects may be reduced over time, so you may need to increase your dosage. Sage softens the nerves, relaxes the stretched muscles. Facilitates the transition to sleep. To brew the sage, place a teaspoon of sage in a glass of boiling water. After brewing for 10 minutes, you can drink your tea by sweetening with honey.
- When you leave work in the morning, wear dark sunglasses, stay as light as possible, try to reach your bed as soon as possible. Thus, try to reduce the effect of sunlight that directs our bodies not to sleep by affecting the hormones that regulate the clock within us.

DAMAGE TO THE HEART
Research shows that the risk of coronary heart disease in night workers is almost twice as high as in daytime workers. The risk increases with longer working hours. In addition to shift work, many other factors (such as conflicts in the workplace, lack of decision-making power, walking during the day or standing during work) cause ischemic heart disease.

VERY DIFFICULT TO SHUTDOWN SHIFT
Shift workers experience indigestion, abdominal tension and pain, stomach gas, diarrhea or constipation. The frequency of stomach ulcers is also high among shift workers. A study with employees working in different shifts reveals that duodenal ulcers are twice as high in shift workers as in daytime workers.
These effects on the digestive system are related to factors such as stress and workload. However, eating habits can worsen such problems. Complaints are more common in shifts due to changes in food patterns and incompatibility of the timing of enzymes released from the intestine. Cigarette smoking may also have an effect on the digestive system. Shift workers have difficulty in accessing healthy foods due to working hours, tendency to snack on their feet, as a result of complaints such as indigestion, loss of appetite, diarrhea and constipation. Shift work also prevents natural gastric defense. Helicobacter pylori infection is more common among shift workers than in daytime workers.

NUTRITION RECOMMENDATIONS
· Adequate and balanced nutrition is very important for shift workers. You can request arrangements for a warm and nutritious food in the workplace. Place your meals in the same order as you do during the day. Regardless of which time of day you wake up, the first meal is breakfast, starting with the heavy food will force your digestive system. Avoid fast and ready foods. Take nutritious food from home to work if necessary. Reduce salty foods. Minimize coffee, tea.
· Drinking plenty of water for night shift workers reduces stomach and intestinal problems. It is helpful to avoid excessive use of acid neutralizing pills (antacids), tranquilizers and sleeping pills. Remember, aspirin, rheumatism medications, smoking can cause ulcers or make ulcers difficult to heal.

INCREASES THE CANCER RISK
There are many studies that reveal that the incidence of breast and prostate cancer is high in men and women who start working after dark. So much so that at the end of 2007, the International Agency for Research on Cancer (UKAA), an organization of the World Health Organization (WHO), included working at night in the list of “those with probable carcinogenic effects”. So, why work at night increases the risk of cancer? The level of aton melatonin ”hormone, which suppresses tumor growth and gives sleep, is lower than that of people working under artificial lighting at night. In addition, falling asleep makes the immune system vulnerable. It renders the body weak in battle against potential cancer cells.
Women working in night shifts have a 60 percent higher risk of developing breast cancer than working in day shifts. The risk increases as the number of years and weekly working hours between these hours increases. Because exposure to light at night is associated with the risk of breast cancer. This increase in the risk of developing breast cancer stems from insufficient production of the hormone melatonin. The hormone melatonin is produced mainly during night's sleep. It also has antioxidant properties. When exposed to night light, melatonin hormone produced during the night is suppressed. This is effective in the formation of breast cancer.

I have an excuse, I am a shift worker!
According to the studies, shift disorders are more common in mood disorders, depression and psychiatric problems compared to those working continuously. They also generally have a more tense and irritable temperament. Among shift workers, absenteeism and workday losses due to illnesses are also more frequent.
Deterioration in body rhythm due to being awake during unusual hours or working at night and sleeping during the day is one of the most important causes of increased work stress with shift work. This condition causes high blood pressure, cancer, depression, ulcers and heart diseases. According to the surveys conducted among the employees, while the daytime workers are the least stressful, the shift shifts are mostly stressed. Jobs that expect workers to perform tasks or tasks beyond their abilities, which do not allow them to manage themselves, are highly stressful, causing depression. Stress in shift workers may also be due to reduced sociality due to the loss of family and friend relationships.
At a time when the brain and body need sleep, forcing itself to stay awake and trying to fulfill the task in the workplace forces the central nervous system and hormonal balance. Even the recovery processes in the days following shifts and night work may be insufficient.
Accidents increase in night work. The consequences of work accidents at night are also more severe. Decreased attention at night and chronic fatigue can cause this condition.

NUMBER OF SHIFT EMPLOYEE
Women working in night shifts in the industry suffer more from irregular menstrual cycles and menstrual pain. In women working on night shifts, the development of the unborn baby is delayed and the risk of miscarriage increases. According to a study, the probability of pregnancy termination in laboratory staff working shifts 3.2 times higher during pregnancy, 1.4 times higher in hospital workers. Irregular working hours during pregnancy also cause the birth weight of babies to be lower than it should be.
OTHER
· The probability of having MS for at least three years of shift work before the age of 20 increases by almost 50 percent.
· Vitamin D deficiency occurs because night shift workers benefit from sunlight. Vitamin D deficiency is directly linked to brain functions.
· Shift work can prematurely age the brain and blunt mental skills. But you can reduce this risk if you maintain a sleep-wake pattern.
Shift work also increases the likelihood of obesity and type 2 diabetes. Type 2 diabetes, the most common type of diabetes in the community, is a disease with serious consequences, including risk of blindness, heart attack and stroke, damage to nerve and blood vessels, and even loss of limbs. Deterioration of the biological clock, waist circumference measures, hormones and sleep by affecting the risk of developing type 2 diabetes is thought to increase.

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5 natural solutions to sleep problems

If you are writhing in bed to sleep, the stories of those who find the solution in natural ways can guide you.

If you are able to fall asleep as soon as you put your head on the pillow at night, you are happy. But if you're writhing in bed to sleep like most of us, and you know that counting sheep doesn't help, maybe the stories of those who find the solution in natural ways can guide you.

Acupuncture

Y.N. - 30 years old (Public Relations Specialist)

Problem: um I've been waking up several times at night for about 2 years. Sometimes I was drowsy and I had trouble falling asleep again. I had difficulty sleeping because I was busy with my mind on the files I had to finish the next day, especially during periods of intense work. I decided to take advantage of the acupuncture method with the advice of a friend. ”

What happened?

My doctor first asked questions about my general health, my previous illnesses, my menstrual order, the medications I used and my eating habits. He also asked me if I had suffered from a mental illness in the past and he learned about my psychological complaints during this period. Then he focused his questions on my sleeping problem: Did I have difficulty falling asleep or going on? Waking up with my sleep in the morning? Most importantly, how did this problem affect my daily life?

After this initial evaluation, it was time to practice acupuncture. My doctor, especially the abdomen, legs and back, especially in various parts of my body; acupress (acupuncture points with the pressure of the fingers) and applied to the body of a combination of needles applied. I felt very relaxed and lightened after the acupressure. After a half hour session, the needles were removed from my body.

After therapy, I started to sleep for about a week as soon as I put my head on the pillow. However, since my insomnia problem started again, I decided to use the acupuncture method for a longer time. According to my doctor; In sleep problems, 5 - 10 sessions were sufficient twice a week.

How does it work?

Dr. Asil Onay - Medical Aesthetic Physician

Acupuncture, which is based on the regulation of energy flow by dipping tiny needles into various parts of the body, is believed to increase serotonin production. As is known, serotonin is a neurotransmitter that allows you to relax before falling asleep. According to a study published in the Journal of Traditional Chinese; 59% of those suffering from insomnia (inadequate and restful sleep disorder) had a normal sleep pattern after one week of regular acupuncture.

In this method, thanks to the needles applied to certain points of the body, the messages that can reach almost every part of the organism are transmitted with warnings made. The brain receives this stimulus and begins to release appropriate neurotransmitters. That way, it prepares you for sleep.

New sleeping position

Z. S. - 27 years old (Architect)

Problem: ları In the evening, I can only reach my home from my workplace in 2 hours. As such, I could not sit down before 21:00 in the evening and had difficulty falling asleep even when I was very tired. Because as soon as I reached the bed, what I ate immediately escaped into the esophagus, which meant that I would not sleep for hours. I also went to the internet and some health sites with reflux problems, I learned that the left side should sleep.

What happened?

I've always seen lying on your back as the most comfortable position. But then I realized that if I eat late, if I sleep in this position, it increases the severity of burning and pain in my chest. The first night I slept to the left, I had some problems with my digestive system. Although I felt comfortable in this position, it took me an hour to fall asleep. I trained my body for a few nights in a left-facing position. After five nights, I started to fall asleep much faster. Now my complaints about reflux have diminished, but I know that I have to eat lighter in the evening for a sleep without holes.

How does it work?

Dr. Ahmet Uslu Internal Medicine Specialist

Lying on the left side is ideal for those who eat late in the evening. Because this position helps the digestive system. According to a study at the Graduate Hospital in Philadelphia; lying on the left side of the esophagus to clear the acid more quickly by reducing the likelihood of waking from sleep due to reflux. To cope with reflux, take 2 hours before eating. Because the time to empty the contents of the stomach takes about 2-3 hours.

Sleeping on an empty stomach minimizes the risk of reflux. If this is not possible, do not lie down for a while after meals. Also pay attention to your lying position. For example, have your upper body and head high. You can increase the number of pillows or raise the head of the bed. In addition, lying on the left side can ease the symptoms of reflux.

Reflexology

S. A - 32 years old (Housewife)

Problem: öncesi In the pre-menstrual period, I turned into a bomb ready to explode and I couldn't sleep well at night because I was extremely nervous. In a magazine I read, I learned that reflexology therapy can also be effective in such problems. So I decided to take my chances. ”

What happened?

During the session, the reflexologist explained to me how this method plays a role in calming and sleeping better after asking various questions about my sleep patterns. Then, using aromatic oils, which smelled very well, he massaged for more than half an hour through pressure and scrubbing on certain reflex points of my feet. Even though I felt pain in some of the areas she had suppressed, I felt very relaxed after the session. If my therapist comes first 4-5 sessions a week, then every 15 days
my insomnia problem will be alleviated greatly.

How does it work?

Asil Onay - Medical Aesthetic Physician

In Reflexology, the thesis lies that diseases are caused by the blockage of energy in a particular part of the body. our feet; there are reflection points that correspond to all our organs and systems, and these are regarded as mirrors of our body anatomy.

With special hand and finger techniques, the pressure and rotating or rotating movements applied to these reflex points on our feet relieve the energy that is blocked in certain areas and re-activate the healing power of our body. Reflexology, which rebalances the internal energy, allows you to relax physically and mentally when applied regularly. Thus, it helps to alleviate sleep problems at night.

Morning exercise

F. M. - 30 years old (Teacher)

Problem: um I woke up at least 3 times at night. A friend told me that my regular exercise in the morning would be good for my sleep. So I woke up in the morning and got out of the street. ”

What happened?

On Monday morning at 07.00 I walked briskly for 40 minutes. This was followed by 40-minute runs on Wednesdays and Fridays. Regular exercise in the morning has enabled me to start the day more energetically as well as increased my concentration in the workplace. Now that I feel better during the day I fall asleep more comfortably. I don't wake up as often as I used to.

How does it work?

Tansu Mehmet - Sports Instructor

American scientists note that women who exercise at least 30 minutes each morning have less trouble falling asleep than women who have a sedentary life.
They're making.

This is because regular exercises in the morning help the body's biological clock to function rhythmically again. In addition, the body begins to secrete the happiness hormone endorphin while doing sports. As a result, we feel more energetic and happy throughout the day. This mood positively affects our sleep patterns.

Reiki

H. P. - 31 years old (Banker)

Problem: “I hadn't been able to sleep at night because I've had quite stressful days lately. I hope I can also find a solution to my sleeping problem with Reiki healing
I found them in “life energy” sessions. "

What happened?

When I decided to take the Reiki 1 initiation, I first attended a one-day seminar. Then a specialist who had a reiki master made his hands on my body and made me adapt to Reiki. It is not difficult to apply this method. What you need to do to find healing, first of all, is to pass the healing energy through your mind. Then touch your hands to certain areas of your body or keep them 10 inches away.

In the meantime, you should not think of anything and channel it into Reiki energy. Reiki, which I practiced every day for about an hour, helped me to look at life more positively, calm down and establish my emotional balance. The alleviation of my mental problems was of course reflected in my sleep pattern positively. Now, soon after I go to bed, I fall asleep and I can sleep until morning.

How does it work?

Işık Kyrgyz- Natural Therapy Specialist

Reiki was first used in Japan in 1920; an energizing, energizing, relaxing and healing energy. We all know that psychological problems are the cause of many physical illnesses.

That is why Reiki helps to open the blockages in our energy channels as a result of these problems. Thus, the blocked energy begins to flow easily in the body. As a result, your body's ability to heal itself is strengthened again and your mental or physical problems begin to ease. When your body is healed, your sleep pattern returns to its normal rhythm.


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