How can we sleep soundly? Tips...

A comfortable and quality sleep is among the most important conditions for a healthy and enjoyable start to the day. Taking practical measures instead of immediately resorting to medication for sleep problems that negatively affect social life can yield much more positive results. Memorial Ataşehir Hospital Neurology Department Specialists gave information about sleep disorders and points to consider for a comfortable sleep.
Improve the quality of sleep, not its duration Sleep prepares the ground for physical rest and is also a period in which mental functions are renewed. For a healthy body and a quality day, it is more important to increase the quality of sleep rather than its duration.
Chronic insomnia;
Daytime attention deficit
Difficulty concentrating
Extreme irritability
Decline in work performance
Depression It can cause many problems, including high blood pressure and metabolic disorders.

Do not take medicine immediately In general, an average of 7-8 hours of sleep is sufficient for adults. However, sleep duration is a personal situation, like fingerprints. While chronic insomnia can be caused by mistakes made during the day, different disorders such as sleep apnea, restless legs syndrome or panic attacks at night can also cause complaints during the day.

Instead of choosing medications for a comfortable sleep, the underlying problem should be determined and a treatment planned accordingly. Depending on the type of insomnia, daily living arrangements should first be made and then drug treatments such as melatonin supplements should be preferred.

11 tips for a good sleep

First of all, the bedroom should be preferred for sleeping. Short naps in front of the television, which are thought to be enjoyable, can disrupt night sleep. The ideal room temperature should be 21-22 degrees. Electronic devices such as televisions, mobile phones and computers should not be in the bedroom. Even spending time with these devices in bed can disrupt sleep quality.

Attention should be paid to the light and sound insulation of the bedroom. A night lamp should not be used while sleeping. Melatonin hormone, which is secreted during sleep, is activated only in the dark. Falling asleep between these time periods in order to benefit from the melatonin hormone, which reaches its highest level between 20:30 and 23:00, improves sleep quality. 

Preparations such as brushing your teeth or needing the toilet should be completed before going to bed for sleep. No food should be consumed after 19.00 in the evening. It is especially important to stay away from stimulants such as tea and coffee. Milk and other foods and drinks consumed to induce sleep can trigger reflux. Exercise should be done at least 3 days a week. It may be beneficial for people who have insomnia to do evening exercise. Light sports such as cardio before dinner can solve the problem of insomnia.
Contrary to popular belief, heavy sports can cause insomnia. Care should be taken to go to bed and wake up at the same time, including weekends. In order to benefit from the melatonin secretion that occurs between 12.00-14.00, an afternoon nap that does not exceed 45 minutes can be preferred on weekends.
If you cannot sleep for half an hour and 45 minutes despite going to bed, you should get out of bed. Reading a book in a different room and going to bed again gives positive results.

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