Almost everyone suffers from insomnia at some point in their life. This complaint may come and go, or sometimes it may be severe and chronic. Sleep problems can lead to serious decrease in productivity in school or work life, fatigue, loss of concentration and irritability in daily life. When there is no mental or physical disease that will cause sleep disorders, it is possible to have a healthy sleep by regulating the conditions required for quality sleep, that is, sleep hygiene.
How is Sleep Hygiene Provided?
-- It is necessary to always go to bed at the same time at night and always wake up at the same time in the morning (do not change this pattern on weekends).
--Getting up at the same time in the morning even if you sleep late at night for any reason, not sleeping during the day, not taking a nap if possible
--If we cannot sleep, not staying in bed for more than 30 minutes, leaving the bedroom at the end of this period. Moving to a different roomÂ
--Adjusting the temperature of the room we sleep in so that it is not too hot or too cold, or even slightly cool.
--Not using the bedroom for activities other than sleeping and sexual activity. (For example; eating in the bedroom, watching TV, working, etc.)
--It is necessary to exercise regularly during the day, 3-4 times a week, but avoid heavy sports activity before sleep. If possible, it would be useful to shift these exercises to the evening.
--Dinner should not be too heavy. When we go to bed, our stomach should neither be full nor completely hungry.
--Due to their stimulating effects, tea, coffee, cola drinks and alcohol should not be consumed after dinner, and the intake of these drinks should be stopped 4-6 hours before bedtime.
--Smoking before going to bed. should not be drunk.
--The room we sleep in should be quiet and dark. is.
--Not going to bed immediately after watching exciting movies or playing computer games that will increase adrenaline secretion in the body
--Before going to bed, one should stay away from issues that cause anxiety, avoid thinking about them whenever possible, solve puzzles, It is necessary to stay away from activities that stimulate the mind, such as playing games.
--Some antidepressants that have insomnia side effects, heart medications, flu medications, etc. are among the medications we use regularly and take in the evening. If you have any, it may be necessary to consult your doctor and make changes in medication hours.
These easy-to-apply and effective methods will be a solution to many sleep problems.
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