Sleep is one of the physiological needs and if it is neglected, some problems may arise.
On the other hand, since sleep is a mental need, psychological processes may be negatively affected by its deprivation. For example, developing depression due to sleep disorders.
In addition, neuropsychological research conducted today has revealed that some of the newly learned information is encoded into memory
during sleep. When we think of sleep together with all these; It would not be wrong to say that sleep is a basic function for physical and spiritual immunity.
• First, define your sleep problem. 'I can't fall asleep. Like 'I wake up at night'.
What could be the possible reasons for your problem? Make a list. Seeing the cause concretely can sometimes be enough for a solution.
• Eating after a certain hour can cause sleep problems. That's why you should stop eating after a certain time. Do not go to bed hungry. If you feel hungry close to bedtime, you can have light snacks.
• You may experience sleep problems when your daily caffeine consumption is excessive. You should reduce the amount of caffeine consumption.
• Regular exercise can help solve your sleep problems. You should do the exercise 5-6 hours before your sleep time.
• You should not sleep during the day (Do not take naps either).
• It will help you to make your bedroom quiet, dark and slightly cold.
• Each individual is unique; His sleep is also unique. Therefore, an approach such as everyone should sleep 8 hours is not correct. Sleep that rests you and suits your daily plans is right for you.
• Do not go to bed without feeling sleepy. If you don't feel sleepy at bedtime, do something else (reading a book, listening to light music). Find something relaxing, but not stimulating. Get rid of the idea of worrying about sleep from your mind. This will help your body relax and distract your thoughts.
• If you still cannot fall asleep after 15 minutes, get out of bed. Find something else that will help you relax. If possible b Move to a room with love.
• Create routines that will condition you for sleep before going to bed every night. This could be a warm bath, brushing your teeth or reading for a few minutes. You should do it in the same order every day. For example; such as putting on pajamas, brushing teeth, drinking water and going to bed.
• Your sleeping and waking times should be the same every day. For example, 23:00-23:30 is the time to go to bed; 08:00 in the morning is like waking up time. Practice this the same way every day, no matter what. This will help you plan your day.
• Do not use your bed for any purpose other than sleeping. You should not do activities such as eating, studying, or watching TV series in bed.
You may have difficulty doing these in the first days. Do not give up. Continue with patience.
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