Good quality sleep is very important for our mental and physical health.
It is inevitable that sleep problems will increase, especially in this period when stress increases.
It is important to sleep an average of 7-8 hours a day for quality sleep.
Symptoms and Causes of Insomnia
Your energy, productivity, emotional state and even your weight during the day affect sleep. It is affected by your situation. Having difficulty waking up in the morning and constantly feeling exhausted and tired during the day are among the causes of insomnia. Insomnia can also cause headaches.
Recommendations for Quality Sleep
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Try to sleep at the time you feel sleepy by listening to your body and wake up without an alarm. In addition, make sure your sleeping hours are the same on weekdays and weekends.
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You can benefit from herbal teas to both improve your sleep quality and shorten the time you go to sleep. Lemon balm and chamomile teas are herbal teas that will support your sleep. You can drink 1 cup of lemon balm or chamomile tea 2 hours before sleep. Try to buy these teas from the right sources and the right varieties.
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Reduce your caffeine and nicotine intake. These substances cause you to stay more alert. Some herbal teas such as coffee, green tea, and drinks such as cola are rich in caffeine. Leave these 3 hours before going to sleep. Caffeine may not affect everyone to the same extent. For example, in very sensitive people, caffeine intake should be stopped 5-6 hours in advance. Smoking has been associated with sleep problems. It may cause difficulty in falling asleep or intermittent sleep.
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Be careful about what you eat late at night. Avoid consuming heavy meals for dinner. Fasting for at least 2-3 hours before sleep will help you sleep better. Attention should also be paid to fluid intake before sleep. Excessive fluid consumption may cause your sleep to be interrupted frequently due to toilet needs.
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Tryptophan is a part of the structure of melatonin, an important hormone for sleep. participates. Milk containing this amino acid is a good option that can improve sleep quality. You can drink 1 glass of warm milk 2-3 hours before sleeping.
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A relaxed mind is very important in terms of focusing on sleep when you first go to bed. To relax yourself, you can take a hot shower, listen to light music, or try breathing exercises.
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