Sleep is one of the most important phenomena in our lives, allowing us to prepare for the day and resting us, regulating our cognition, emotions and almost all our vital needs.
How long a person sleeps, what time he sleeps and wakes up is determined by the circadian rhythm. Circadian rhythm varies from person to person. For example; While 7 hours of sleep is enough for some people and they feel rested when they wake up at 10:00 in the morning, for others, sleeping 9 hours and waking up at 06:00 in the morning may make them feel ready for the day. (This situation may vary in sleep disorders.)
The process of healthy sleep consists of certain stages. Our sleep becomes deeper and deeper, and while we are dreaming, our brain begins to work actively while we sleep, and our body restricts its movements considerably. This is like a defense mechanism that the body uses to avoid reacting to the dreams we see.
In sleep disorders or depression, not being able to fall asleep, falling asleep late, not getting quality sleep, waking up more than 5 times a night may be observed, of course, this depends on many variables and In such a case, it may be necessary to seek support from an expert.
What is sleep hygiene?
Although circadian rhythm varies from person to person, almost everyone can agree on common points regarding sleep hygiene. Sleep hygiene is a recommended concept that facilitates the transition to a healthy and quality sleep.
How is sleep hygiene achieved?
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Blue light such as television, iPad and phone Watching or using secretory technological products before going to sleep is a factor that affects sleep quality and the process of going to sleep, so no matter how difficult it is (!), it is beneficial to stay away from it as much as possible: )
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Avoiding alcohol, cigarettes and caffeine before going to sleep will improve your sleep quality.
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Eating before bed is also something that can affect sleep hygiene! No matter how enjoyable snacks are, you need to be careful: )
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Watching television in the bedroom, reading an exciting book, or studying can also affect sleep quality. Using the bed for sleeping is of great importance in sleep hygiene.
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It is important not to exercise or do sports right before sleeping. Our body works When it happens, our brain is also affected and our sleep may suddenly disappear.
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Although siestas can sometimes become the things we want most during the day, they greatly affect night sleep. Sleeping at a certain time at night and waking up at a certain time during the day is very important for our circadian rhythm.
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One of the most effective ways to bring back sleep if you have lost it or not, is by "getting bored." Our brain can trigger a sleep response to routine tasks. Arranging and folding something will prevent the brain from thinking and make it easier for sleep.
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Learning something before falling asleep can also open up sleep. That's why we take care of our learning and sports work in the morning: )
Remember: Sometimes, no matter how much you want sleep, it won't come (like some things: ) In this case, you need to relax, not think about sleep and what time it is. We shouldn't worry about what happened. In this case, we continue our boring work.
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