HOW DO YOU GET QUALITY SLEEP, AND WHAT SHOULD YOU DO BEFORE BED AND WHEN YOU CAN'T FALL ASLEEP?
Starting the day full of energy, waking up on time in the morning, not feeling sleepy and protecting ourselves against fatigue are what we all want most. So how can we achieve this? Is there a magic formula? Do we need to take medication?
There is a great deal of research on sleep and sleep disorders. Adopting and applying its findings as rules is a basic requirement for quality sleep and a happy life.
Adopting and applying its findings as rules is a basic requirement for quality sleep and a happy life.
- Just like children, adults actually have very definite sleep habits, and if these habits are well established, falling asleep will become much easier. To do this, you should choose a bedtime at which you will fall asleep every night. Doing the same activities every night as that time approaches will remind your body that sleep is near and will set your biorhythm accordingly. Examples include reading a book or newspaper, meditating or doing light stretching at the same time every night before bed.
- If you cannot fall asleep after going to bed, get up and do activities that help you relax. Focus on something; this can even be your breathing. After waiting for a while and once you start to feel sleepy, go back to bed.
- Although a certain amount of stress is necessary for daily life and success, if it has turned into worry and an anxiety disorder, it can make it harder for you to fall asleep. For this reason, you should learn stress management and practice it before going to bed. Breathing exercises are very valuable and helpful in this regard. Keeping a notebook in which you write down the things you are pleased with or grateful for is also an effective relaxation technique.
- Sleeping in a cool room, away from digital devices and light, is the best way to sleep. Doing this alone can make your sleep sufficient and help you start the day refreshed.
- Caffeinated drinks and foods should be limited for people with sleep disorders, and an expert's opinion should always be sought on this matter.
The information on our website is not intended to direct individuals to any treatment. Do not take any diagnostic or treatment steps without consulting your doctor. The content does not contain information about İzmir Can Hastanesi's therapeutic healthcare services.
