8 suggestions for a better sleep
Any positive changes you try to make in your life start with sleep. Sleep is the period in which your body can repair itself. People who do not sleep well are at risk for cardiovascular disease, diabetes and obesity. Here are a few simple steps to make your night’s sleep easier …
Create a night routine: Stop using your smartphone and computer at least two hours before sleep. Start turning off your lights. Use the bed only for sleep and sexual intercourse. Find activities to help you relax; reading a book, taking a warm shower or drinking a nice herbal tea …
Reduce the use of sleeping pills: Over-the-counter sleep-promoting pills are not that safe or effective. Over time, you may find that sleeping becomes much more difficult when you don’t take them. They may cause confusion, lack of coordination, dizziness or fainting. They are really dangerous when taken with alcohol.
Stop drinking alcohol, sugar, and caffeine: food and drinks that affect your central nervous system also disrupt your sleep. You should try to limit anything that includes alcohol, sugar or caffeine during the day and to avoid it completely in the evening.
Cool: Best sleep fits in cooler rooms. So set your room to 18 degrees before going to bed at night. It’s normal to feel a little cool, just have an extra pique or blanket with you.
Find yourself a sleep soundtrack: for some people complete silence can be disturbing. This is what we call gürültü white noise burada. A study conducted in a hospital where many sounds, such as beeps from the devices were continuous, showed that patients sleeping with white noise experienced a better quality of sleep. You can find phone applications that generate white noise, or you can get a white noise device to put on your dresser. Another option is to open something like a prop before going to sleep.
Try Melatonin: Melatonin is a non-addictive, natural hormone supplement that streamlines your biological clock. It can help you with sleep. You can take a dose of melatonin between 0.3-1 milligrams 90 minutes before going to sleep. Melatonin may not work if your sleep is affected by anxiety, depression, or sleep apnea. If you feel that you need more than 1 milligram of melatonin, melatonin may not work for you. In this case you should consult your doctor.
Look for sunlight during the day: your sleep-wake cycle is affected by exposure to light. So it is important to see the light during the day and reduce the evening light. Take a walk outside during the day. You can also search for solar lamps that use artificial light that mimics natural light.
If you still cannot sleep, despite all your efforts, it is time to get help. After a long night’s sleep (at least eight hours), consult your doctor if you feel dizzy or tired. Sometimes inadequate sleep, sleep apnea, allergy and heart problems are caused by medical conditions such as depression and anxiety.