Getting our sleep is very important for us to start the day well and spend it productively. Many people who suffer from insomnia are looking for solutions to this problem. During the day, the stress factor can cause trouble falling asleep at night. If our brain is full of thoughts, it works constantly and this prevents falling asleep. So how does sleep come? 11 items for uninterrupted sleep!
11 ITEMS FOR A BETTER SLEEP
1) First of all, the bedroom should be preferred for sleep. Short naps in front of the television, which are thought to be enjoyable, can disrupt the night’s sleep.
2) Ideal room temperature of 21-22 degrees should be provided.
3) Electronic items such as television, mobile phone, computer should not be in the bedroom. Even spending time in bed with these devices can impair sleep quality.
4) Attention should be paid to the light and sound insulation of the bedroom.
5) Night light should not be used while sleeping. The hormone melatonin secreted during sleep is activated only in the dark.
6) Falling asleep between these time zones in order to benefit from the melatonin hormone, which reaches its peak between 20:30 and 23:00, increases the quality of sleep.
7) Before going to bed for sleep, preparations such as brushing teeth or needing the toilet should be finished.
8) 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, other foods and beverages consumed to induce sleep can trigger reflux.
9) Exercise should be done at least 3 days a week. It may be beneficial for people who have insomnia problems to exercise in the evening. Light sports like cardio before dinner can solve the problem of insomnia. Contrary to popular belief, heavy sports can cause insomnia.
10) 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 experienced between 12.00-14.00, a noon nap that will not exceed 45 minutes on weekends can be preferred.
11) If you can’t 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.
A SHORT BUT QUALITY SLEEP
Sleep is a period in which mental functions are renewed as well as preparing the ground for bodily rest. 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 job performance
Depression
It can cause many problems, from high blood pressure to metabolic disorders.
HOW DOES SLEEP COME? FOODS EATED FOR SLEEPING
-Warm milk: Half an hour before going to sleep, a glass of warm milk will help relax the brain and mind and make it easier to fall asleep.
-Almond: Calcium and tryptophan in almonds will relax the muscles and facilitate the transition to sleep.
-Apple: If the apple, which has an effect like a sleeping pill, is eaten half an hour before going to sleep, it will accelerate the transition to sleep.
-Radish: Radish is a complete vitamin C store. Eating radish or drinking radish juice before going to bed at night helps sleep.
-Apricot: Apricot calms the nerves. It helps to relieve insomnia.
Boiled eggs: Eggs are a good source of tryptophan and are also rich in B12. These help the egg to be a good sleep promoter.
Strawberry: Vitamin B6, which the body needs to make melatonin, is abundant in strawberries.
– Turkey: Turkey, like eggs, contains a lot of tryptophan. Tryptophan plays a role in the production of both serotonin and melatonin. At the same time, turkey meat helps to relax the muscles.
-Kiwi: Potassium helps sleep and improves sleep quality. A regular-sized kiwi contains about 1.5 times the potassium of a banana.
-Humus: Hummus is made from chickpeas and chickpeas contain plenty of tryptophan amino acid. Tryptophan will accelerate the production of melatonin and improve sleep quality.