on YouTube “Human Conditions” Alican Elkorek, who made a name for himself with his broadcasts on his channel, shared important information about sleep that will interest all of us. prepared by “The value of sleep and its correct methods” In his video titled; Elkorek, who conveyed the current scientific information that sleep, contrary to popular belief, is not a passive but an active process and forms the basis of our health, also shared tactics for falling asleep and staying asleep.
Elkorerk said, ‘We should not miss it’ when sleep sets in, and underlined that our body is renewed thanks to sleep.
Elkorek shared the following information:
Quality Sleep is one of the most basic elements of maintaining Mental and Physical health.
Sleep renews every corner of our brain and body and provides us with the building blocks of health. In fact, we are resurrected every night after sleeping and waking up.
Sleep is an activity you should never sacrifice. I say activity because although sleep seems passive, it is actually a very active process. It is at the basis of our thoughts, emotions, hormones, learning, memory, in short, the biggest health tools of our lives.
Basically, if your sleep is regular and healthy, you will stay away from many psychiatric and cognitive disorders. We can say that healthy individuals sleep soundly.
How do we sleep better?
I have listed for you the world’s most up-to-date scientific tactics that you can use to get quality and deep sleep, fall asleep and stay asleep; Let’s start.
1) Sunlight:
Yes, you heard right, sunlight is the number one friend of sleep. We convey to our body and brain what part of the day it is by being exposed to sunlight. In particular, sunrises and sunsets, when the sun is not up but down, are the most effective times for this. And our most key tool; Catching sunrises because it is the most natural source of melatonin ever. Go outside and see the sunlight within the first 30 minutes of waking up in the morning. The sooner you catch this, the better you will do yourself. On sunny days, 5-10 minutes is enough, on cloudy days, stay outside until 20-30. Don’t look directly at the sun, but look around and spend time outside, allowing photons to enter your eyes and neutrinos to enter your body. Remember, our eyes are actually a part of our brain. The eyes are two external parts of the brain and the brain perceives everything from there. By the way, do not wear glass, windows or sunglasses when going out in the sun. Don’t look directly at the sun, just stay outside. There is no problem in wearing prescription glasses or contact lenses.
2) Layout:
What is order? It means going to sleep and waking up at similar times, and also sleeping more or less the same amount of time at the same time. The secret is to have a sleep routine at least 5-6 days a week. Days when we can’t sleep well, hopefully not for emergencies; Of course, this healthy sleep rhythm may occasionally be interrupted due to fun and beautiful reasons such as weddings, associations, celebrations or romantic nights. But in this case, you need to return to our order immediately. In this way, we can celebrate these beautiful days more and provide a more enjoyable quality of life with good health.
3) Dark and Cool environments
The decrease in your body temperature is critical for you to fall asleep and stay asleep. For a healthy and permanent melatonin release, it is necessary to sleep in the dark and in a cool environment all night long. The basic principle for our balance of Melatonin and subsequent Seratonin: When the sun is present, it is light and clear air, and when the sun sets, it is dark and cool air. This is the shortest way to have a healthy sleep. All our brain neurons are formed and developed while we sleep.
4) Bright or Blue Light/Display:
We need a lot of blue light during the day. Its main source is the sun, then the screens, then the lamps, and finally the red dim light at night. But when the sun goes down, when the evening comes, we have to activate all your blue light filters on our screens. We should dim the TV light. Now all devices have this feature, and opticians also have glasses with blue light filters. Avoid looking not only at screens but also at bright overhead lights at night. This is very critical for your hormonal balance.
5) Stress Management:
Don’t constantly check the time, avoid stressful thoughts in general, if you feel like you can’t escape at all, consciously choose to leave them until the next morning. Besides, what can you do about that issue that’s bothering you at that hour of the night? Don’t try to fall asleep, don’t struggle, just let yourself go and surrender to sleep. Imagine surrendering yourself to a soft and fluffy bed in a huge dark blue sea of sleep in bed and under the bed. Release your muscles, relax, do not clench your jaw, surrender your face and body to gravity. This is how sleep stress is overcome.
6) Food:
If you can limit your carbohydrate intake during the day, do not hesitate to take carbohydrates in the evening, because their mixing with the blood will relax you and enable you to sleep sweetly. In this case, a nice carbohydrate meal in the evening can be very enjoyable and relax you, making it easier for you to fall asleep. But of course, if you can manage your weight, do it. And of course, stop eating at least 2-3 hours before your bedtime so that; While you sleep, your body can more easily deal with the regeneration of the body and brain rather than digestion.
7) Breath:
You can find the details of this subject in the section on breathing, but I can say that if you activate your para-sympathetic nervous system and put your body into rest and digestion mode, you can fall asleep much more easily. For this, you can use the breathing technique we call physiological sighing: 2 deep breaths + 1 long exhalation. I shared videos of this technique in the middle of the episode on YouTube, and in detail on Instagram and Tiktok. You can do this breathing technique as many times as necessary when you want to relax.
8) NSDR (Non-Sleep-Deep-Rest)
In fact, it has been called “Yoga Nidra”, that is, “Sleep Yoga”, in the light of ancient knowledge in the east for hundreds of years. Reminding that we will publish a brand new section about this practice, I am sharing it with you at this stage under the umbrella of the falling asleep tactics section. You can also find the audio recordings on our Spotify account soon. We record these protocols in 10-15-20 minute versions in order to regulate your nervous system. This practice allows us to relax in general and get rid of the small and large traumas we have accumulated in our central nervous system. It makes sleeping much easier.
9) Supplements:
Stay away from melatonin supplements and sleeping pills. Believe me, in the long run, these products will disrupt your sleep pattern even more. Although the Melatonin supplements sold in the market are not as natural as you think, you do not need any supplements other than getting sunlight in the morning to ensure natural melatonin release. If you want more sustainable pinpoint reinforcement solutions; You can use 145mg Magnesium L-Threonate or 200mg Magnesium Bisglycinate. You can find it in pharmacies. Don’t exaggerate too much. You will soon find all the details about this miraculous element in the section where I talk about magnesium, but I can say that one of its biggest benefits specifically in this section is its relationship with sleep.
And we have come to the end of another article.
You can learn all the content conveyed here by watching the episode.
If you have any questions, leave them in the comments section.
You can be sure that I read all the comments.
Night night!
Don’t forget to get your light in the morning.
Take care of yourselves.
