Suggestions for a good night’s sleep: Practical tips for a healthy and comfortable sleep

Due to everyday life and the intensity of work, we feel tired at the end of the day. Our sleep quality also influences our alertness and psychology throughout the day. Research shows that you get healthy and enough sleep general health and quality of life shows that it has a direct effect

A good night’s sleep It will help you improve your quality of life. What are the tips for good sleep?

In this content, as the Bellona editorial team, we give you practical suggestions for a restful sleep. So sit back, follow our content and fall asleep comfortably!

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Why is good sleep important?

Have a healthy sleep It is of great importance for our physical and mental development. After a good sleep, your body won’t feel tired and you can concentrate more on your daily work.

We can list the importance of good sleep in the following points:

• Good sleep is very important for the body’s regeneration.
• During sleep, body cells are renewed and cell repair is achieved.
• The immune system is strengthened, the hormonal balance is balanced and the muscles are repaired.
• During sleep, the brain processes the information learned during the day and strengthens memory.
• Quality sleep Depression, anxiety and plays an important role in reducing other mental health problems.
• Adequate and good sleep ensures that you wake up more refreshed in the morning and stay full of energy throughout the day.
• Healthy sleep allows you to think more creatively and have a more positive mood.

How do I design the sleeping environment for a good night’s sleep?

The first thing you need to do to sleep well Create an ideal sleeping environment passes. By designing your sleep environment, you can fall into high-quality, uninterrupted deep sleep.

You can follow these steps to organize your sleep environment:

Check noise and light levels

• Noise and light affect the quality of sleep.
• While you sleep, noises and lights from outside can disturb your sleep.
• To prevent this, make sure your sleeping environment is quiet and dark.
• If necessary, you can block out noise with earplugs or white noise machines.
• You can use blackout curtains or an eye mask to reduce light intensity.

Keep the room clean and tidy

• A messy room can make it difficult to fall asleep and increase your stress levels.
• You need to clean your bedroom regularly and collect unnecessary items.
• Having a tidy and clean room will help you fall asleep easier by cleaning your room from dust and allergens.
• According to an experiment, it was observed that sleep quality increases in well-ventilated rooms.
• In this four-week observational experiment, scientists found that sleep quality is directly related to the reduction in the amount of carbon dioxide in the environment.

Adjust the room temperature

• The temperature of the sleeping environment affects the quality of your sleep.
• Sleeping in a room that is too hot or too cold disrupts your sleep and prevents you from resting.
• According to experts, the ideal temperature for falling asleep should be between 16 and 18 °C.
• You can regulate the room temperature with a thermostat or choose bedspreads to suit the season.

Choose a comfortable pillow and bedding

• To get good quality sleep, you need the right choice of pillows and mattresses.
• It would be right to choose a mattress that supports your body shape and makes you feel comfortable.
• You should make sure that your pillow and mattress are neither too soft nor too hard.
• Choosing a pillow and mattress with orthopedic properties is the right way to improve your sleep quality.

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How to create a sleep routine for good sleep?

A regular sleep routine is a great way to make healthy lifestyle choices. You can feel more energetic if you sleep and wake up at the same time every day.

It may be helpful to follow our suggestions to create a quality sleep routine:

• Stay healthy by sleeping and waking up at a specific time Sleep cycle create.
• Sticking to this routine, even on weekends, will keep your body in its natural rhythm.
• Before bedtime to ease the transition to sleep Meditation, reading, gentle yoga exercises or breathing exercises You can do relaxing activities like:
• According to experts, spending a lot of time on electronic devices before bed reduces the quality of your sleep. The blue light emitted by the devices reduces the production of the sleep hormone.
• Staying away from electronic devices for at least an hour before bed prepares your body for sleep.
• You can also reduce the effect of blue light by putting your phone or tablet in night mode or blue light filter mode.
• You can fall asleep more easily by taking a warm shower before bed.
• You can keep a sleep diary to track and organize your sleep habits. This will help you analyze your sleep patterns and make improvements if necessary.

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What should you consider when it comes to diet and exercise for good sleep?

Another point that affects sleep quality is our diet and exercise routines. Diet and exercise routine Not only does it improve our physical health, but it also has a positive effect on our sleep health.

Let’s look at the following tips to create a correct diet and exercise routine:

• Before going to bed, you should avoid eating heavy and fatty foods. These types of foods tire your digestive system.
• You should eat at least 2-4 hours before bedtime.
• At dinner, you should focus on light meals.
• Choose foods that are easy to digest; Light snacks such as fruit, vegetables or yogurt fill you up without tiring your stomach.
• Foods that contain caffeine and stimulate the central nervous system, such as coffee, tea, energy drinks and chocolate, should be avoided at least 6 hours before bedtime.
• Drinking alcohol can disrupt your sleep patterns during the night and cause you to wake up frequently.
• Exercise reduces stress, increases endorphin release, and improves overall mental and physical health.
• 30 minutes of moderate-intensity exercise daily can help you fall asleep faster and sleep more deeply throughout the night. However, you should not do the exercise immediately before going to bed, as the stimulating effect can make it difficult to fall asleep.
• For best results, you can do the exercise in the morning or afternoon.

Of course, these recommendations may vary from person to person and depending on your body’s needs. Before beginning any exercise program or diet plan, you should consult with health professionals.

What are the right ways to use technology for healthy sleep?

Technology can have a negative impact on your sleep patterns, but when used correctly, it can also help improve the quality of your sleep. There are some applications for regular sleep, or some smartphones have developed personal sleep tracking functions for users.

You can use technology in the following ways without affecting your sleep quality:

Sleep apps

You can use sleep apps that offer features like meditation, sleep stories, and white noise. These apps can help you relax and ease the transition to sleep.

Screen time management

You can use applications that track your screen time daily and limit it after a certain period of time. This allows you to easily manage technology usage.

Digital detox

You can avoid electronic devices completely by scheduling weekly or monthly digital detox days. During these times, you can spend time with loved ones, do activities in nature, or read a book.

Recognizing your sleep problems is very important for healthy and good sleep. If you need this, you should not forget to seek professional help and treatment. If you change your lifestyle, your sleep quality will improve day by day.

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