What You Need To Do For A Better Sleep
Making you feel more vigorous, strengthening the immune system, reducing the risk of depression, and even heart disease… Yes, these are the benefits of good sleep! But although we know that good sleep is important for our quality of life, falling asleep can be really difficult sometimes. Conditions such as disruption of daily routine, stress, causes us to say "I can't sleep, what should I do?". So let's list our recommendations that will make you sleep well and both feel fit and protect your health. Here are suggestions for those who have trouble sleeping:
1- Set a Clock to Sleep and Wake Up
Your biological clock knows when to sleep and when to wake up. The biological clock is a solution for people who says "I have trouble sleeping at night.”. Even if you have difficulty at first, you will know the time you will sleep with time and you will fall asleep more quickly. Therefore, it is very important to be in bed at the same time every day. In the meantime, it should be noted that many experts say that it is necessary to sleep between 7 and 9 hours. You can determine your sleep time accordingly.
2- Do Not Sleep During Daytime
Maybe you are sleepy because you can not sleep well at night, or you have a bad habit like naping at noon. But noon sleep can cause you to steal from your night sleep and thus delay the transition to sleep. If you want to solve the sleep problem you are having, do not go to sleep, no matter how hard you have.
3- Pay Attention to What You Eat and Drink in The Evening
Eating hard-to-digest foods (such as meat) at dinner, high-carb, or snacks after dinner may cause you to have trouble falling asleep. In addition to food, what you drink can bring the problem of not falling asleep easily. Coffee, tea, carbonated drinks, and energy drinks are drinks containing caffeine. You should stop taking caffeine at least 6 hours before going to sleep. Instead of caffeinated drinks, they can consume herbal teas which have a relaxing effect.
4- Avoid Radiation
Trying to fall asleep by watching something from the TV or phone in your bedroom, but are not successful? The reason is clear: Radiation! Radiation can negatively affect the secretion of melatonin. For this reason, you should never place a device that emits radiation in the bedroom and you should stay away from these devices before sleeping.
5- Do Sports
In order to be physically and psychologically healthy, you have to do work out! Doing sports helps reduce stress as well as the need for sleep by tiring your muscles. But it is not recommended to do the exercises before bedtime.
One of the most important reasons for not falling asleep is that your mind is full of thoughts. Negative thoughts make you stress. As such, one of the methods of bringing sleep is to get help from meditation that will allow you to keep your thoughts out of your mind!
7- Make Sure Your Bed and Bedroom Are Right For You
The reason for having sleep problems may be that your body cannot find a comfortable position. Bed and pillow selection is very important in this regard.