17-year-old Randy Gardner did not sleep for 11 days and 25 minutes in 1964. Most of us experience sleep problems from time to time, although not like Gardner, who holds the record for insomnia so far.
The place of sleep in our lives is known. Sleep deprivation brings along many physical and mental problems. Studies conducted in the United States show that sleeping under 7 hours increases the risk of dying from heart disease, stroke, cancer, diabetes and even septicemia (blood poisoning). In fact, studies have shown that if the problems of those with sleep problems become chronic; He also reveals that he faced problems such as attention-learning deficit, emotionalism, and lack of decision making.
The essential effects of sleep on our health are obvious. The Guiness Book of Records also excluded this issue from the competition because it describes arbitrary sleep deprivation as dangerous.
Well, what can be done to avoid sleep problems? Here are some tips to combat insomnia and improve sleep quality:
Choose the right sleeping position
If you have trouble sleeping, you can first review your sleeping position.
* Although most people don't like it, the best sleeping position is to lie on your back. Sleeping on your back is the ideal position especially for your neck and spine health. In addition to being healthy, this sleeping position will also alleviate your insomnia problem over time. Experts recommend that you definitely lie on your back for a quality and good sleep.
* Another position is the fetal position; This position can restrict breathing and cause joint and back pain when you wake up. According to the statistics; 41 percent of adults prefer this sleeping position. This position, which is mainly recommended for pregnant women, may not be very beneficial for other individuals. Experts' advice for those who insist on fetal position is to sleep by bending to the right.
* Prone sleeping position, on the other hand, is one of the positions that are thought to be changed the most by experts. This position is probably the worst choice for healthy and restful sleep. This position, which can affect your back and neck negatively, causes tension in the ligaments and muscles around the spine and causes pressure on joints and muscles as it will be difficult to keep the spine neutral. This may cause drowsiness and hernia in the body. While this sleeping position is good at preventing snoring, it can also bring teeth grinding with it.
Replace your old mattress
A bad mattress can be the cause of insomnia and / or other sleep problems. Experts say if your mattress is over 7 years old, it's time to replace the mattress. Each part of the body puts different pressure on the mattress. There are many options on the market to suit your body type and weight. Choosing the appropriate mattress also affects the quality of sleep.
Try the 'sleeping powder'
If you can't fall asleep quickly or wake up suddenly in the middle of the night, you can try sleep powder. The things that are needed to make sleeping powder are sugar and sea salt. Put this mixture under your tongue before you go to bed so you can manage to balance your adrenaline levels.
Keep a journal
If you can't get rid of your thoughts, keeping a diary can help lower your anxiety levels and fall asleep comfortably. Take 15 minutes before you go to bed, jot down the positive things that happen to you throughout the day. This will reduce your stress level and give you a good sleep.
Limit your sleep breaks during the day
If you haven't slept well the night before, it might be good to take a nap during the day. However, this affects the quality of sleep at night. Your midday nap should not last more than 2 hours and should not be between 6 and 9 o'clock.
Take the watch out of sight
If the watch is constantly in front of your eyes, it will affect your falling asleep. Seeing how time passes, you panic and miss your already low sleep.
Try yoga and breathing exercises
Experts say yoga and breathing exercises are very effective at falling asleep. You can apply breathing exercises using methods that are easily accessible on the internet. The important thing is not to forget the magic number 9. Each exercise should repeat itself at least 9 times.
Consume foods against insomnia
If you have trouble sleeping, this could be a sign that you have too little magnesium left in your body. The magnesium found in spinach, nuts, and avocados relaxes your nerves and muscles. If you experience cramps during sleep, it may be due to a magnesium deficiency.
The 'imaginary distraction' technique
This technique is used to ward off thoughts in your brain that are bothering you and preventing you from falling asleep. Imagine doing something to make you happy in a place that makes you happy when you go to bed. These dreams will make it easier for you to fall asleep.
Try to stay awake
This option might sound a little strange, but trying to stay awake instead of trying to fall asleep can make you fall asleep easier. For example, listening to music or reading a few pages of books and similar activities can help you sleep faster.