Sleep is extremely necessary for mental and physical regeneration. The human body needs an average of 6-8 hours of sleep per night. When this cannot be met or this time is spent with poor quality, we experience physical or social problems due to insomnia. We all experience sleep-related problems from time to time. However, if these problems have become permanent and continue frequently for more than 1 month, then we can say that we have sleep problems.
There are approximately 80 known sleep problems. While most of these can be easily corrected, some require physical and mental treatments.
The source of most sleep problems lies in stress and some lifestyle mistakes. Small changes you make in your life can be a solution to the sleep problems you experience.
The main reasons that cause insomnia or poor quality sleep are as follows;
Insomnia tendency
Some people react to stressful situations with a stomach ache or headache, while others are more prone to developing insomnia in stressful situations.
Persistent Stress
Work If you are experiencing a problem that is unsolvable or will have a long-term solution in school or social life, it is very likely that this will directly affect your sleep pattern.
Eating and drinking habits
Alcohol, caffeinated drinks, nicotine and some medications used for therapeutic purposes (even sleeping pills from time to time) cause insomnia or affect sleep quality. It affects.
Inactivity
People who are very inactive during the day due to their profession also have problems falling asleep at night. Exercising during the day in accordance with one's age, weight and living standards will help the person get a better quality sleep at night. However, do not forget to leave at least a 2-hour gap between your bedtime and exercise time. Otherwise, you may experience the opposite situation.
Environmental Factors
If your bedroom does not have sufficient insulation in terms of sound and light, this will prevent you from falling asleep and having quality sleep. It will prevent you from sleeping. Also, if your bedroom is too cold or too hot. It will also make it difficult for you to fall asleep.
Physical disorders
A physical disorder you are experiencing may be affecting your sleep. It would be useful to get information from your doctor on this subject.
Sleeping pills should be used for instant solutions rather than treating sleep problems. If the factor affecting the quality of your sleep is temporary, it will be useful to use it to help you spend this period comfortably. For example, if you are experiencing jet lag after a long trip, if you work shifts and have trouble falling asleep some nights between these shifts, if there is a temporary source of stress (an important business meeting or exam period at school), sleeping pills will help you with this.
Sleeping pills should definitely be taken under the supervision of a doctor. If you have a significant physical disorder underlying your insomnia, sleeping pills may mask it and more serious problems may be overlooked.
In order to experience the maximum effect of sleeping pills, you should not use them more than three times a week. When used frequently, the body will become immune to the sleeping pill and you will experience less of its effects. At the same time, becoming dependent on sleeping pills will make it very difficult for you to sleep when you are not taking medication.
Small changes you make in your life without the need for sleeping pills will also help you with your sleep pattern.
First of all, your bedroom should only be used for sleeping. Make sure it is a place used for sexual activity and do not spend time in your bedroom during the day. Do not keep devices such as televisions and computers in your bedroom.
Make sure your bedroom is not exposed to intense light and sound. Even if you think that sound and light do not cause difficulty in falling asleep, know that it will directly affect the quality of your sleep and cause you to wake up feeling unrested the next morning. If you cannot take permanent precautions regarding sound and light, use accessories such as earplugs and eye masks. Make sure your room temperature is suitable for sleep. A slightly cool room is necessary for a better quality sleep.
A few hours before bedtime, avoid fatty, spicy foods, caffeinated and alcoholic beverages. Try to stay away from cigarettes, minimize your cigarette consumption before going to bed, and if possible, stop smoking 3-4 hours before going to bed. Drink warm milk or chamomile tea. Again, avoid exercising a few hours before bedtime.
Determine your bedtime and wake-up time in advance and be careful to stick to it even on weekends.
The idea that playing a little game on the phone will make you sleep is a big misconception. On the contrary, electronic devices such as tablets, smartphones, televisions and computers occupy your mind and can stimulate your brain due to the light they emit, stopping or slowing down melatonin production, which again affects your time to fall asleep and your sleep quality.
Try not to take naps during the day. If you have to, limit it to once a day, for less than an hour, and if possible before 3 p.m. Go to bed only when you feel sleepy. If you cannot sleep within 20 minutes, get out of bed, go to another room, and do something that will relax you. Reading a few pages of a book or listening to light music will be beneficial. The book or magazine you will read should not keep you busy, force you to think, or confuse you. Stress is one of the factors that most affects sleep. Exaggerated and intense thoughts, anxiety, unrealistic expectations, disappointments and fears directly affect your sleep. In such cases, it will be useful for the person to self-suscitate, change his mindset, accept that he can deal with the things that bother him the next day, and remove negative thoughts such as "I won't be able to sleep again" or "Tomorrow will be very bad" from his mind.
If the intensity of your work life prevents you from sleeping. , make a daily work plan and follow it. Take notes to review the things that bother you the next day and get them out of your mind.
Create a weekly exercise program and stick to it. Activities such as breathing exercises, yoga, and meditation before going to bed will make it easier for you to fall asleep and improve your sleep quality. It will increase. Likewise, a warm bath or, if not possible, washing our hands and face with warm water will be beneficial for us to relax. If you are not sure, it would be useful to consult an expert. Getting support to solve the underlying physical or mental problems will solve the problem.
There may be a physical disorder underlying your sleep problem. You need to consult your doctor to discover this and provide the necessary treatments.
Even if you are experiencing mental problems such as anxiety and stress and cannot cope on your own, getting help from a psychologist will help you in this process. Cognitive therapies are very useful in learning to cope with stress, changing negative mindsets, and adopting positive approaches.
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