One of the most important factors that will prepare a person for the day and keep him fit in the hustle and bustle of daily life is quality sleep. Quality sleep is essential for a healthy life. Sleep, both physically and mentally It prepares the person for the next day by resting. The person who wakes up in a rested way gets the most out of his day and his resistance to external stimuli is higher. People with high quality sleep do not experience sleep disruption during sleep. In this case, also known as uninterrupted sleep, the cardiovascular system gets the necessary rest, the body is repaired, the necessary hormones are secreted, and the acquired information is stored. After a sleepless night, conditions such as poor performance and lack of attention can negatively affect daily life. With the efficient night's sleep, the body's biological clock works correctly. If you don't want to spend a day with a headache with low energy, you can consider 8 suggestions for a better sleep that we have listed for you!
1. Get Better Quality Sleep, Not More or Less!
According to research for a fit and healthy life, sleeping less than 5 hours or more than 9 hours a day is harmful to human health. Although the duration of sleep depends on the age of the person, genetic factors, conditions of the place where he lives, etc. Although it varies, according to experts, sleeping for an average of 7 hours is enough time to store the necessary energy and renew the body. An adult needs to stick to this period of sleep in order to move forward in an orderly way! When there is no sleep or insomnia, negative effects on mental functions and mood can be observed. During sleep, the body rests and refreshes itself, so that the day can be spent more actively. What is important for this is not that the person sleeps more or less, but that he sleeps with a higher quality and uninterrupted sleep. For quality sleep, sleeping equipment and the design of the room to sleep should be chosen meticulously. Because these factors form the basis of quality sleep. Making room for quality sleep should be indispensable for improving the quality of life! Based on these points, the important thing is the quality of sleep, not the duration of sleep.
2. Sleep in the Bedroom, Not Any Corner of the House!
Sleeping in any corner of the house without preparing for sleep may reduce the quality of sleep. Even though napping in front of the TV may seem like fun, the efficiency of sleep may decrease as you will be exposed to many stimulants during this time. Some people may enjoy sleeping in any corner of the house, but this is not a healthy choice! Such conditions can affect the depth of night sleep. The less light exposure during sleep, the better. Because the hormones secreted at this time work better in the dark. Therefore, it is very important that the room where you sleep is dark. The best place to signal the brain to go to sleep is the bedroom. For a good sleep experience, you should sleep in the bedroom and pay attention to the light of the room. It is extremely important to choose beds, pillows, duvets and duvet covers that are suitable for a quality sleep. The room temperature in the bedroom should be at an ideal level and the room should be ventilated at regular intervals. To sleep in a bedroom that will speed up falling asleep, the room should have simple decor and quality air. Paying attention to these will increase your sleep efficiency!
3. A Better Sleep is Possible with the Right Sleep Equipment!
Determining the right sleep equipment, such as choosing the right room to sleep, also lays the groundwork for a better sleep experience. . The characteristics of the bed chosen in the bedroom are important in this regard. The bed to be preferred should be suitable for the physical characteristics of the person. Choosing a bed suitable for the person's height and weight will allow a better sleep. In addition, consideration should be given to factors such as the material, size, thickness of the mattress. When choosing a mattress, the sleeping position should be considered, and the suitability of the hardness of the bed should not be ignored. Being able to move in the most comfortable way during sleep and not sweating should be among the features provided by the bed. In addition to these, choosing the right pillow is as important as choosing the right mattress. Pillows suitable for the neck structure of the person prevent the interruption of sleep. In this regard, Morpho Sleep offers different sizes and materials manufactured mattresses promise you the best sleeping experience. Produced with advanced technology visco mattresses It opens the door to a spacious and uninterrupted sleep.
4. Prepare Your Room for Sleep!
The ambiance of the room is also very important for a better sleep. Since it will be difficult to fall asleep in a very hot or very cold room, the room should be at the ideal room temperature. In addition, the light and sound insulation of the room should be at a sufficient level. In order to fall asleep easily, a curtain that will block the light coming from outside can be preferred. In addition, the use of double-glazed windows in the room will also be beneficial in preventing noise. Especially when buying a new bedroom set, it is an important criterion to turn to simpler, less tiring, softer and pastel colors in terms of color. At this point, striking colors such as red, purple and orange should be avoided, and white and its tones should be directed towards calming colors such as light pink and green. For these reasons, it is very important that the room is ready for sleep after the sleeping equipment.
5.Prepare Your Body for Sleep with Nutrition and Sports!
Our body completes the day within a certain routine. When heavy meals are consumed late, it may be difficult to fall asleep. Not eating heavy meals after 19.00-20.00 in the evening is a key point for a better sleep. Studies have shown that people with overweight problems have difficulty falling asleep and wake up frequently during sleep. That's why it's important to take care to stay at the ideal weight, as it is in all areas of life. If the meal time is late, that day can be spent with light meals. Products that are difficult to digest, such as milk, should not be consumed before going to bed. Tea and coffee can also cause sleep deprivation due to the caffeine they contain. Regular exercise will also make it easier to fall asleep. Heavy sports in the evening can make it difficult to fall asleep as it will activate the muscles, so this point should also be paid attention to. Those who have sleep problems can find solutions to these problems by doing light cardio or walking in the evening.
6. Get a Certain Sleep Pattern!
Even though different lives and different lifestyles seem attractive with the modern order today, these are actually contrary to human nature. Under normal conditions, the human body starts to go into sleep mode when the sun goes down, and it comes out of sleep mode when the sun comes up. As a result of the problems of city life, the disruption of normal life, unfortunately, the sleep pattern has also become disturbed. With the biological clock, some habits that settle in the brain and body in a 24-hour lifestyle directly affect sleep. When these are exceeded, the body has difficulty in adapting and some health problems may occur! Having a certain sleep pattern on weekdays, sleeping late and waking up late on weekends disrupts the balance. This imbalance can lead to problems such as low energy, inability to focus and stress. This issue is very important for a better sleep, and it is necessary to go to bed and wake up at the same time!
7. Prepare Your Mind for Sleep too!
In the evening of a tired and stressful day, it can be difficult to fall asleep. If the human mind cannot get rid of its tension during the day, it may encounter the problem of insomnia. A few activities to prepare the mind for sleep before going to bed pave the way for better sleep. One of the things to do is to take a hot shower to relieve the stress of the day and the tiredness of the muscles. During a hot shower, the body will be stimulated and the muscles will relax, so the transition to sleep will be easier. Sleeping in clean pajamas and freshly washed bedding is also psychologically relaxing. In addition, staying away from alcohol late at night and turning to herbal teas is an important ingredient for a good sleep. Herbal teas such as chamomile, sage and lemon balm are effective in relaxing the body. In addition, the mind can be rested with yoga and similar exercises.
8. Fall Asleep With Your Bedside Book Rather Than Smart Devices!
Instruments such as TV, tablet, and smart phone that take up most of our day are quite tiring for the eyes and mind. Studies have shown that smartphone addiction exposes the brain to many external stimuli and makes it difficult to fall asleep. However, a few pages of books read just before going to sleep instead of smart devices contribute greatly to memory. In addition, according to experts, it has been determined that the book read before going to sleep at night is good for disorders such as depression and anxiety disorder. By reading a book, you can empty your mind and reduce the level of tension. Thus, the basic functions of the brain are strengthened. The important point here is that the book to be preferred should be personal development style books rather than detective and action style books. Reading such books prepares the ground for an easier transition to sleep. When these are applied, it is possible to wake up fresh the next day!