One of the most important rules of quality sleep is to keep your bedtime and getting up as steady as possible. This habit will make it easier for your next night's sleep to come on time, even on anxious days.
” The first condition of quality sleep is an efficient and long stay awake period, " warns a neurologist Professor Dr. Murat Aksu explains the reason for this: “because the human brain is programmed to sleep at night and to wake up during the day. Therefore, it is very important to avoid daytime sleep to sleep well at night. Even if you've been sleepless all night, wake up at the time you need to get up in the morning. No matter how tired you are during the day, do not sleep and go to bed at your set bedtime.
Although the ideal sleep duration varies from person to person, it is very important to sleep for at least 6 hours to support your immune system. Especially between 23.00 – 02.00 hours at night is necessary to sleep Dec. Because according to studies, the hormone melatonin, which plays a role in strengthening the immune system, is secreted especially during these hours and in the dark.
Don't sleep in front of the TV, on the couch, in the living room; stay awake until it's bedtime. And when it's bedtime, go to bed. For a healthy sleep, your mind needs to move away from the events that worry you that day. For this reason, do not watch the nightly news; but after watching the food or sightseeing program, it may be useful to go to the bedroom.
Go to bed at bedtime. "But if you can't sleep despite spending more than 20 minutes in bed, don't force yourself," said Prof. Dr. Murat Aksu continues his words: "because the more you try to sleep, the longer the time you fall asleep. Get out of bed when you have trouble sleeping; for about 30 minutes in a quiet room, deal with something that doesn't tire you out, such as reading a book, and then go back to bed”.
For the secretion of the hormone Melatonin, the bedroom must be completely dark.Also, sometimes even a light can disrupt sleep. Therefore, do not keep the night light on, do not leave the curtains half December.
Do not read newspapers or books in the bedroom. Do not use these devices in the bedroom, as the blue light reflected from a TV, tablet, computer and mobile phone will also make it difficult for you to fall asleep. In addition, because the brain perceives blue light as daylight, it will not secrete the hormone melatonin, which is effective in strengthening our immune system. Do such activities in another room and use the bed only for sleeping.
Neurology Specialist Prof. Dr. Murat Aksu” never take uncontrolled medications “warning, " although some medications used for sleep seem to make it easier to fall asleep, because they change the natural structure of sleep, this sleep may not benefit the person, the immune system and other systems. It is also very important that you use the medication given by your doctor in the recommended dose and time. Because not every sleep disorder is the same, and sometimes the drug that will be used haphazardly further disrupts sleep.”
Caffeine has a negative effect on the brain cells that initiate sleep, making it difficult to transition to sleep. Although it varies from person to person, the effect of disrupting sleep can last up to 6 hours. Therefore, stop consuming black tea, coffee and other beverages containing caffeine from the afternoon onwards. And never drink alcohol. Just as alcohol does not facilitate sleep, it also spoils its quality.
The bedroom should not be too hot, because the most natural and continuous sleep for a person occurs when the room temperature is 18 to 22 degrees.
Contrary to popular belief in society, the more tired you go to bed, the harder it becomes for you to fall asleep. Leave work and sports that require heavy physical activity 4-5 hours before bedtime. Getting into bed rested will make it easier for you to fall asleep.
Another important point to pay attention to is that your bed and pillow are comfortable. Your bed should be suitable for your weight and orthopedic problems, if any. Make sure your pillow doesn't bother your neck either.
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