Sleep is one of the body's most basic needs. Sleep has a rhythm and the body generally wants to sleep and wake up in the dark and at certain hours. When this cycle is broken, it can take a long time to fix. An adult needs an average of 6-9 hours of sleep a day. While some people are satisfied with less than 6 hours of sleep, some people meet this need by sleeping more than 9 hours. Sleep is a necessary process for the regular functioning of the brain. Prolonged sleep deprivation can lead to severe physical and cognitive impairment and eventually death. Insomnia is difficulty initiating or maintaining sleep. Sleep disorders are diagnosed psychiatrically by inadequate sleep quantity or quality along with the presence of one of the following: difficulty initiating sleep, frequent waking, difficulty staying asleep with trouble returning to sleep, and early morning awakening with inability to return to sleep. This problem, which is quite common in society, can be an important symptom of a psychiatric disorder or it can be a disorder on its own. Many methods are used in the treatment of insomnia. Although drug therapy is the most commonly used method in sleep treatment, it may not be sufficient on its own. I recommend that you follow some suggestions that will help you cope with insomnia.
Basic Rules
1. Only go to bed when you're sleepy
2. Use the bed only for sleeping. Do not watch television in bed, do not read books, do not eat or talk on the phone while in bed.
3. When you can't sleep, don't get angry and continue lying in bed. After a few minutes (not looking at the clock), get up and go to another room and do non-stimulating things until sleep comes.
4. Wake up at the same time every morning, regardless of bedtime, total sleep time and which day it is, and never sleep during the day.
And comply with the following factors that will affect sleep
1. Keep the bedroom dark
2. Keep the bedroom cool
3. Do not drink coffee in the evening, do not drink tea after 20:00
4. If you are hungry, have a light snack before going to bed
5. Exercise regularly
6. Rest for an hour before going to bed
7. If there is something that worries you or occupies you before going to bed, write it down and deal with it in the morning.
8. Watch the time to see how bad your insomnia is. Don't think that something happened
9. Don't smoke when you can't sleep
10. Do not drink alcohol to fall asleep
Read: 0
