In an ideal world, when our days are full of energetic activities, we are ready for the perfect 8-hour cup of sleep after spending a productive day at home, school, work and social settings. It goes without saying that most of us don’t feel this way. Although we as humans are complex creatures, the flow of life can often be chaotic. In this case we are very far from the “ideal”.
So when it’s time to sleep for a good night’s sleep Your mind carries the thoughts and impressions of the previous day and the worries about the next day and keeps you busy for hours spinning in place.
In the meantime, wouldn’t it be nice to take the brain out, leave it somewhere, and sleep?
Your brain should not be pessimistic about this. Below for a good night’s sleep We will talk about 7 effective methods that will help.
1) Understand your body’s cycles
Each of us has an internal biological clock that determines our physical, behavioral and mental changes. This determines our body’s cycle, and this cycle is what we call circadian rhythm. our body through the production of melatonin determines your own sleep rhythm. It is the main hormone that makes us sleepy. Once you understand how your body clock works, you can adjust your sleep schedule accordingly.
Listen to your body to go to bed on time and at the right time to sleep. Remember; The most important thing that keeps us refreshed and energized is good and productive sleep. Try to go to sleep and get up at the same time every day, even on weekends. Such a schedule optimizes the quality of your sleep.
2) Daylight and lighting are two important influencing factors
It is important to have enough daylight in the morning and during the day. With it; When it’s time for bed, lights can be your worst enemy. Melatonin, the hormone that prepares our bodies for sleep, is regulated by lighting levels. Your melatonin levels always increase in a dark environment. You should avoid all screens (computer, TV, phone, tablet, etc.) and turn off lights about an hour before bed.
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3) Get out of your thoughts
Can’t fall asleep quickly? For most people, the reason they can’t relax at night is due to their minds and inner voices. There comes a time when; Even if you want to, your thoughts insist on not leaving your mind. Researchers have observed that psychological distancing from work increases a worker’s effectiveness and efficiency during their free time, but otherwise affects their overall life and nightly sleep. Psychological distancing means mentally disconnecting yourself from work-related issues outside of work.
To do this, create a fantasy world in your mind and make it part of your bedtime routine. For example, how? You can plan a vacation for the coming period, think about the big winnings in the lottery and think about what you will spend it on. Compared to negative thoughts, daydreaming about heartwarming topics relaxes you much more and helps you fall asleep.
4) Find a bedtime ritual
Brushing and flossing your teeth, taking a hot shower, drinking a cup of herbal tea, reading a fluent book… All these rituals prepare you for a good night’s sleep. Certain rituals that calm you down and prepare you mentally for the sleep cycle will help your body get used to it in a short time and fall asleep as if the clock was set and programmed.
5) Try valerian tea
Valerian tea has a calming effect and balances the nervous system. It is generally recommended for sleep disorders and does not require a prescription. Studies show that this herb improves sleep quality without causing side effects, making it completely safe to consume. Of course, to be on the safe side, you can also consume it in minimal doses (one cup is enough!).
before going to bed herbal tea Speaking of coffee, alcohol, etc. Let’s not forget the drinks. Consuming products in this category before bed can lead to endless nights and unhealthy sleep. Consumption of caffeine and similar stimulants should be stopped at least 4-5 hours before bedtime.
6) Adjust the temperature of your bedroom
For a good night’s sleep, temperature is just as important as light. Studies show that temperature has a greater impact on sleep at night than noise. Most people sleep comfortably at a temperature around 20℃. However, the optimal temperature for the individual depends on your preferences. Therefore, try to figure out what your ideal value is. Then make sure the room is heated or cooled to the appropriate temperature before bed.
7) Relax
Even if you have a perfect bedtime routine, go to bed at the right time, and eat herbal teas and comfort foods, stress can always keep you from falling asleep. It is important to learn to relax so that you can strengthen your resistance to stress. There are a variety of relaxation techniques you can try, including breath awareness, mindfulness meditation, and body scanning. It is important to learn how to feel comfortable. Once you learn the technique, you can use it before bed.
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Finally; Sleep plays a crucial role in your physical, emotional and mental health. When you can’t sleep, you become very tense and this state of mind lasts throughout the day. To combat this condition, try the 7 tips suggested above and do your best to get a good night’s sleep.
