When the night comes, we go to bed, we put our heads on the pillow and we want to sleep in the hope that we will have a good dream at least, but it does not work. We turn right, we turn left; No, that sleep never comes. Don’t worry, you are not alone. In recent years, the number of people suffering from insomnia in the world and in our country has been increasing day by day, and unfortunately, related diseases are also becoming widespread.
For those who say they can’t sleep, what should I do, of course, there are things that make you sleepy, but what we really need to pay attention to is what we do and don’t do during the day. Most of the time, we think that no matter what we do during the day, we will definitely sleep at night, but our body, which works like a smart machine, does not accept this. Let’s take a closer look at the things that bring sleep and most importantly the things you need to pay attention to during the day.
Things to consider during the day for a good sleep:
- Try not to sleep during the day.
- Pay attention to what you eat in the evening.
- Make sure you get enough exercise.
- Limit caffeine consumption.
Try not to sleep during the day:
We are sure that lying in front of the TV for half an hour or an hour after work or school and taking a nap for half an hour is good for many people, but it is not possible, if you do this, you will not be able to sleep at night. The primary reason we sleep is because our mind and body are tired. However, if you get rid of some of this fatigue early instead of sleeping at night, that is, if you sleep for a short time, your sleep will not come easily when you go to bed at night. Even if you say that you will sleep, at least make sure that it lasts for a short time.
Pay attention to what you eat in the evening:
You don’t even need to look at scientific studies to say that there is a direct relationship between food and sleep because we all experience it. If you eat carbohydrate and sugar-based or oily and spicy things close to sleep, you cannot sleep, even if you sleep, you cannot get productive and wake up tired. Experts recommend that you stop eating at least 4 hours before bedtime. Even if you say you will eat it, at least try to consume lighter foods such as fruit and yogurt.
Make sure you get enough exercise:
We said that the primary reason for our sleep is mental and physical fatigue, but the most important one is body fatigue. No matter how tired your mind is, if you sit all day, sleep will not come easily. So even if you don’t go to a gym and train during the day, at least make sure you walk enough. Even if you walk for only half an hour every day, your hormone levels will increase, your stress will decrease, your blood circulation will accelerate and you will have a good sleep at night.
Limit caffeine consumption:
We started the day with coffee, ate chocolate occasionally, drank cola with the meal, and popped an energy drink once in a while; Wonderful! These are all caffeine deposits. Of course, if you do not have any discomfort during the day, consuming caffeine makes you feel good and gives you energy, but if you take too much caffeine, this energy will last at night and we hope that you will sleep. Don’t even think about consuming caffeine in the hours close to bedtime, but you should limit your caffeine intake by thinking about the night during the day.
For those who say they can’t sleep, here are the things that bring sleep:
- For relaxing teas.
- Ventilate your bedroom.
- Meditate, listen to relaxing music.
- Take a warm shower.
- Stay away from even the slightest light.
- Stay away from electronic devices and read books.
For soothing teas:
It is known that some plants have an antidepressant effect on our mental health. For example, teas obtained from plants such as chamomile, lemon balm, lavender, fennel have a relaxing effect. For this reason, when you have insomnia, you can relax a little by drinking this type of herbal tea. If you wish, you can add some honey and squeeze lemon.
Ventilate your bedroom:
A comfortable bedroom is the key to a good sleep. Of course, you can’t sleep on a bed with old sheets in a messy, dirty, stuffy room. Just get up and open the window. Tidy up the room and clean it up a bit. Change sheets and bedding. Rest assured, you will sleep much more comfortably in a clean room with oxygen and in fragrant sheets. Do not forget to adjust the room temperature according to yourself.
Meditate, listen to relaxing music:
Everyone has different methods of relaxation; You can pray, meditate, or do breathing exercises. Of course, the most important thing is to listen to music that gives peace to your mind. If you put a censer with scents such as mint, bergamot, eucalyptus, lemon, patchouli, mountain breeze, lilac and jasmine in your ventilated room, or if you light an incense with these scents, you will relax more easily. Which scent and music you choose is entirely up to you.
Take a warm shower:
For a good sleep, your cleanliness is as important as the cleanliness of your room. Saying “Oh, I’ll take a shower in the morning” and going to bed with your clothes on during the day will inevitably stress you out. So take a warm shower before going to bed and wear clean, preferably cotton clothes. If you take a warm or hot shower, your body will relax and you will fall asleep before you even realize it.
Stay away from even the slightest light:
Even if the balance between day and night is a little off in today’s world, our primitive brain still wants complete darkness for sleep, because most living things sleep at night. If your curtain is slightly ajar or thin, it can let the light from outside and it will not be completely dark. Likewise, a light that is on in a different room can hit your room and break the darkness. You should make sure that the room you sleep in is the darkest possible. Of course, this can vary from person to person.
Stay away from electronic devices and read books:
Here we come to the answer to the question of why everyone has sleep problems today. If you are looking at the phone, tablet, computer, television before going to sleep, you get blue light and your brain thinks it is daytime and takes the sleep away from you. For this reason, do not take the phone in your hand and look at the screen before you go to sleep or when you are sleepy. Read a book instead. Make sure your mind and eyes will be relaxed in this way.
For those who say they can’t sleep, what should I do, we talked about the things that bring sleep and the points to be considered during the day. Of course, there may also be some diseases that cause sleep problems. For this reason, remember that you should seek help from a specialist physician in cases of chronic insomnia.
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