What is Sleep Hygiene and How is it Provided?

Sleep is one of the most important phenomena in our life, which helps us to prepare for the day and rests us, regulating our cognition, emotions and almost all our vital needs.

How long the person slept, what time they slept and woke up to the circadian rhythm determined accordingly. The circadian rhythm differs from person to person. For example; For some, 7 hours of sleep is enough and when they wake up at 10:00 in the morning, they feel rested, while for others, 9 hours of sleep and waking up at 06:00 in the morning may make them feel ready for the day. (This may vary in sleep disorders.)

The realization process of a healthy sleep consists of certain stages. Our sleep gets deeper and deeper when we dream Our brain starts to work actively during sleep, while our body restricts its movements considerably. This is like a defense mechanism that the body uses to not react to the dreams we see.

In sleep disorders or depression, inability to fall asleep, falling asleep late, not getting quality sleep, waking up more than 5 times a night can be seen, of course, this depends on many variables and in such a case, it may be necessary to seek support from a specialist.

What is sleep hygiene?

Although the circadian rhythm differs from person to person, almost everyone can agree on common points about sleep hygiene. Sleep hygiene is a recommended concept that facilitates the transition to a healthy and quality sleep.

How is sleep hygiene ensured?

  • Watching or using technological products that emit blue light such as television, ipad and phone before going to sleep is a factor that affects sleep quality and the transition to sleep, so no matter how difficult (!) it is, it is also useful to stay away from it as much as possible 🙂

  • Not drinking alcohol, cigarettes and caffeine before going to sleep will improve your sleep quality.

  • Eating before bed is also something that can affect sleep hygiene! No matter how enjoyable the snacks are, you need to be careful 🙂

  • Watching TV in the bedroom, reading an exciting book, or studying can also affect sleep quality. Using the bed for sleeping is of great importance in sleep hygiene.

  • It is important not to exercise or do sports just before going to sleep. When our body works, our brain is also affected and our sleep can be lost suddenly.

  • While siestas for the day can sometimes turn out to be the things we want most, they greatly affect sleep at night. Sleeping at a certain time at night and waking up at a certain time during the day is very important for our circadian rhythm.

  • One of the most effective ways to get your sleep back is “boring”. Our brain can bring on a sleep response to routine work. Arranging and folding something will prevent the brain from thinking and make it open to sleep.

  • Learning something before falling asleep can also awaken sleep. That’s why we do our learning and sports work in the morning 🙂

Remember: Sometimes, no matter how much you want sleep, it will not come (like some things: ) in this case, it is necessary to relax, not think about sleep and not worry about what time it is, and in this case, we continue our boring work.

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