Stress, insomnia, a challenging career, a life related to phones and gadgets, unhealthy diet, etc. The only thing we can give our body against situations that we do not pay attention to and that fall behind in the flow of life is a good night’s sleep.
While some of us may not think that sacrificing a few hours of sleep to have a little more time for work, social life, or hobbies is a bad idea, lack of sleep can seriously affect our physical health. Lack of sleep has become a problem that is slowly but surely increasing recently. Lack of sleep can lead to conditions such as weak immune system, fertility problems, high blood pressure, forgetfulness, depression, skin and weight problems. Read our blog post about lack of sleep and its consequences. from here You can check.
Sleep research finds that the quality of sleep that our ancestors once truly enjoyed is not widespread in today’s society. Furthermore, according to available data, more than 35% of adults in society sleep less than 7 hours. 7 hours of sleep is considered the minimum amount and adults are recommended to sleep between 7 and 9 hours.
It is important to emphasize that we need enough sleep every night. Lack of sleep can recur and have effects on daily life, such as heart disease, diabetes and depression. We have put together some tips for you to overcome lack of sleep.
1) Plan your bedtime and wake-up time
Having a sleep pattern and not breaking out of it can have a positive effect on you. Irregular sleep schedules can often confuse your body and make you restless in the days that follow. You can take the first step towards sleep regulation by programming a suitable sleep and wake-up schedule. It is important that you sleep for the time you set. Time spent in bed not sleeping should not be included in the plan.
On weekends, you may want to reduce your sleep time to benefit from more days. Going beyond your allotted sleep time can cause your body to immediately lose balance and potentially cause you to pass out on the first day of work after the weekend.
2) Exercise regularly
Undoubtedly, we are all aware of the benefits of exercise on our overall health. Did you know that a 15-minute daily workout to feel good and maintain our body can improve your sleep patterns? You can take a short walk around the apartment where you live, take the stairs instead of the elevator, or jog at a leisurely pace. You can make sure that you don’t do the exercises you incorporate into your daily routine until just before you go to bed. It might be a good time to plan it for when you get home from work or after a shower after work.
3) Invest in your sleep products
Your sleep products, the ones we spend 7 hours or more on every day, are just as important as the items you use at home. Is your seat older than 6 years? They plan to replace it immediately. At this point, it is necessary to give due importance to sleep products. With a comfortable bed and sleep products, your body gets one step closer to sleep. The right investment was made Pillow, Bed cover ve Duvet cover teams With the right support for your body, you can enjoy a good night’s sleep. Yatsan Sleep productsYou can evaluate our products and order the most suitable product for your personal comfort.
The most important and basic material among sleep products is undoubtedly your mattress. Although there are options in many different models and sizes, Choosing the right bed It is important that you know the points to consider and do your research accordingly.
4) Keep dinner light
Don’t think of dinner as the biggest meal of the day and try to eat it as light as possible. Meals that should be eaten properly during the day are often mixed. If you don’t give your meals the balance they need, your body will end up in an unbalanced cycle. Skipping breakfast, skipping lunch, and then rushing to dinner is not a very productive option. To prevent indigestion after dinner, you can eat light, easy-to-digest foods by properly spacing your meals throughout the day. In addition, you should stop eating at night 1-2 hours before going to bed and avoid drying out your body.
5) Stay away from your phone and technological items
This can be an option that you can take immediately and get started today. Research shows that the light and various rays emitted by technological devices have a negative impact on human health. Your laptop, tablet or phone, which you think of as harmless and where you enjoy spending time, can be interfering with your current brain activity and causing you to go without sleep for long periods of time. You can try staying away from such devices for 3-4 hours before bed.
6) A nap may not be a good option
Even though short naps during the day may feel good for a moment, they can cost you the quality sleep you need at night. To rest your body when needed short term (20-30 minutes) You can sleep. If you don’t make it a routine, it won’t negatively impact your life. If you take this type of sleep every day or several times a day, it can seriously affect your sleep at night, negatively affect your health and make your body sluggish.
7) Determine your bedtime routine
By developing a sleep routine before bed, you send signals to your body and brain about the path to sleep. Whether it’s a warm shower, a chat with your partner, a cup of tea, a book or music. A bedtime routine can be a sleep transition plan that our bodies can easily get used to and adopt.
8) Still can’t sleep? Don’t sleep!
Forcing sleep is a process that everyone tries from time to time. Observations show that this process does more harm than good. If you really feel like you can’t fall asleep, step away from your bed for a while and try reading a book, listening to music, or meditating. It will be more productive to occupy yourself with something else than to watch the hours of disappointment pass before your eyes. Remember that sleep is not a stressful process, but a relaxing one.
Apart from the importance of efficient sleep, regardless of whether we have had enough sleep or not, our bed seems to corner us, especially on winter days, and getting up becomes very difficult at that time. We have put together the tips for you so that you can easily get out of bed on these cold winter days and dark mornings. Blog You can read it in our article.
If you don’t feel comfortable enough in your bed, your body may be searching for the comfort it needs. You can examine our products in the Yatsan mattresses category and find comfort and sizes suitable for all sizes. BedYou can check ours.
9) Structure of your bedroom
Our bedrooms are private and personal spaces. The actions you take here to complete a task or process that you weren’t able to complete during the day may cause you to look at the environment differently. If you start working in the middle of the night, it can quickly become a habit and you may get used to working in bed. Try to keep your bedroom conducive to relaxation by adjusting light and noise levels appropriately.
10) Don’t give up
There are so many things you can do to improve the duration and quality of your sleep that it is important not to give up until you achieve this. Just as poor sleep habits develop over the long term, transitioning to healthy sleep will also take time. With the tips we have put together for you, you can start making changes in your life.
See you in our next blog post…
