The brain experiences a traumatic experience (earthquake) so vividly that it reminds it of the loss of that sense of control like an alarm system. It takes some time for this alarm system, which flashes with the thought of losing the sense of control, to return to its normal (old) state. So, what needs to be placed in this time interval?
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Pay attention to the hygiene of the process that covers one third of your life. Do you?
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Did you know that your sleep is unique to you, just like your fingerprint?
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11 days is the longest sleep in humans. Are you aware that insomnia brings you close to a fatal risk?
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If 1 in 5 people in the world suffer from insomnia?
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What about the body? Your indispensable assistant that allows you to renew your energy and rest?
Difficulty falling asleep or staying asleep, that is, insomnia, can be said to be an important health problem. When sleep irregularity begins to develop; It can lead to various psychological disorders that can affect mental health, such as anxiety disorders, sudden changes in mood, loss of interest, outbursts of anger, worrying thoughts, impatience and general malaise. In addition, sleep problems can be observed as a result of these psychological disorders. In addition, although it has maintained its sleep function unchanged for 30 million years, there are also findings regarding shortening of sleep duration in the last 100 years.
Especially Shakespeare's statement "Sleep is the main course of the feast of life" can be said to help people realize how important the value of sleep in a full day is in human life since history. The timing and rhythmic change of this “main course” is also important. Circadian rhythm plays an active role in the human sleep-wake cycle. Circadian rhythm is like a daily report of the change in both biological and physiological processes of the living being. He tries to present this report in a way that is compatible with his life. For example, while your biological clock, which is your internal clock, stops the release of melatonin (sleep hormone) with sunrise; At night, close to sleep, melatonin begins to be secreted again. to this b Circadian rhythm undertakes many similar metabolic events in balance with the person's living environment. Although the circadian rhythm is affected by the order of important vital activities such as sports and healthy nutrition, there are findings that the circadian rhythms of individuals with sleep problems are greatly affected and they catch diseases more easily. Therefore, quality sleep is very important. On the one hand, this situation also causes questions about what increases the decreasing sleep quality to arise in the mind. SLEEP HYGIENE..
While the effect of consciousness gradually disappears during sleep; The brain continues its activities. During this process, body-brain renewal occurs. You can observe your social life to better understand this situation. Just as you provide various cleaning materials to create a cleaner, sterile environment in your home, your sleep also needs to be cleaned and enter a hygienic atmosphere in order to prevent your body balance from being disturbed with healthy methods.
Sleep hygiene practices are important in preventing some sleep disorders and problems that develop due to sleep disorders.
Recommendations for Sleep Hygiene
1. Make sure to go to bed at the same time every day, even if you are very tired
2. Every day (including weekends or days when you are not working) Get out of bed at the same time.
3. It is important not to waste time in bed after waking up. Trying to continue sleeping, especially to rest, can disrupt your sleep pattern.
4. You should not force yourself to sleep and be careful not to go to bed before you feel sleepy.
5) If you do not sleep for more than 45 minutes when you go to bed, do not go to bed. Stop the behavior and engage in activities that are quiet and relaxing for you (a warm shower, reading a book in dim light, light instrumental music), and when you start to feel sleepy, you can go back to bed.
6. In the evening, coffee, tea, Instead of drinks such as cola, energy drinks and alcohol, you can prefer milk, buttermilk, lemon balm, chamomile and linden teas as beverages.
7. Close to bedtime (before bedtime). do not eat (until approximately 2 hours before).
8. The bed should only be used for sleep and sexual purposes; Activities such as eating, watching television or reading should be done outside the bed.
9. Make sure your bedroom is quiet and dark
10. Exercise regularly or take a walk after dinner, but Physically strenuous workouts can be avoided 2 hours before bedtime.
11. When you feel the need to sleep during the day, you can sleep for at least 1 hour. ?
Although the need for sleep varies from person to person throughout life, research results show that newborns need 16-18 hours of sleep, preschool children need 11-12 hours, school children need at least 10 hours, and adults need 7-8 hours a night on average. It emphasizes the importance of sleeping for hours.
Regular exercise is a factor that positively affects the need for sleep. Exercise raises body temperature. 2-4 hours after exercise, body temperature decreases, which enables falling asleep and maintaining sleep. At the same time, exercise is perceived as a physical stressor for the body, and the body responds to this by increasing deep sleep.
In addition, research shows that melatonin begins to be produced about 3 hours later in adolescents than in children and adults. As a reason for waking up late, the fact that melatonin production still continues in the morning hours may also be a determining factor in the sleep pattern.
What I Expect You to Think About: On average, 8 hours a day, 2920 hours a year, 121 hours a year. Seven days, one third of a person's life, are asleep. How do you think we should live?
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