Tips for Healthy Sleep Some of us are not bothered by noise while sleeping, while others are…
1. What Should Dinner Be Like?
A study conducted in the United States found that meals containing saturated fatty acids and carbohydrates—that is, sugar—such as meat and sausage, were associated with a longer time to fall asleep. On the other hand, meals rich in protein and fiber shorten the time it takes to fall asleep. Sleep quality is also affected by the fat content of the meal. For example, if dinner is rich in saturated fat, the deep sleep stage is shorter. Carbohydrates cause restless sleep.
2. Don't Eat Too Late at Night!
There should be at least two to three hours between your last meal and bedtime. You may fall asleep quickly right after eating. However, you will sleep very restlessly and will not wake up feeling refreshed in the morning.
3. Don't Eat Too Much or Too Little!
Large portions eaten shortly before bedtime lead to feelings of excessive fullness and discomfort. In addition, the body becomes occupied with digesting that food. The amount you eat for dinner should be moderate, because a feeling of hunger also has a negative effect on sleep quality.
4. Choose Boiled Vegetables Instead of Raw Vegetables!
Many people suffer from sleep disturbances when they eat salad or raw vegetables in the evening. Sensitive individuals may experience bloating, a feeling of pressure in the stomach, and abdominal pain. For this reason, steamed vegetables are more suitable for the gastrointestinal system in the evening.
5. Don't Eat Very Spicy Food!
Eating very spicy food shortly before bedtime can lead to heartburn, bloating (meteorism), and digestive disturbances. As a result, restful sleep may not be possible.
6. Don't Drink Too Many Fluids!
If you drink too many fluids in the evening, you may need to get up to use the bathroom at night. This interrupts your sleep. Some people find it difficult to fall back asleep. For this reason, fluid intake should be spread throughout the day and not left until the evening.
7. Herbal Teas!
Herbal teas (chamomile, lavender blend teas, valerian, lemon balm, St. John's wort, passionflower, etc.) have calming and sleep-supporting effects.
8. Don't Use Stimulants in the Evening!
Alcohol and nicotine (tobacco) consumption should be reduced or avoided entirely in the evening. Although alcohol initially has a calming effect that makes it easier to fall asleep (for example, the hops in beer), consuming too much of it causes light, uncomfortable sleep and nighttime awakenings.
Smoking before bed is not a good idea. Nicotine has a stimulant effect. Like alcohol, cigarettes have an effect at night and cause more restless sleep.
Alcohol and nicotine prevent deep sleep and disrupt sleep rhythm.
Caffeinated beverages such as coffee, cappuccino, and cola should also be consumed at least 4-6 hours before bedtime, because caffeine has a stimulant effect. It stimulates circulation and keeps you awake.
9. Melatonin – The Sleep Hormone
Melatonin is involved in controlling the day-night rhythm. It is produced in response to light and is released into the bloodstream in darkness. It then promotes sleep in the individual.
There is also evidence that melatonin levels decrease with caffeine, alcohol, and tobacco consumption, as well as with stress and excess weight.
Foods that increase melatonin production include natural soybeans and organic soy products, dairy products, eggs, fish, avocado, sunflower seeds, cashews, bananas, strawberries, and dates. In addition, vitamin B6, vitamin B12, folic acid, magnesium, and zinc are also important for melatonin synthesis.
For healthy sleep...
- Do not sleep more than 6-7 hours a day.
- Sleep for 30 minutes at midday (between 11:00 AM and 1:30 PM) and at night between 11:00 PM and 5:30 AM (a 1-hour shift is acceptable).
- Wake up early in the morning and do not sleep again until midday.
- Never sleep on a full stomach. Eat your meal at least 2.5-3 hours before sleep.
- Relax your body's muscles before sleep (through self-suggestion or by learning relaxation techniques).
- Do not sleep in a noisy, foul-smelling environment, or on a surface that is too soft or lumpy.
- Pay attention to the physical conditions of your sleep environment!
- Adjust the physical conditions of your sleeping environment according to your personal needs.
- Some of us are not bothered by noise while sleeping, while others are affected by the slightest noise and wake up frequently. Those with particular sensitivity to sound need to isolate themselves from noise.
A warm or hot bath before sleep raises body temperature; sleeping afterward in a cooler room makes it easier to fall asleep and facilitates deep sleep.- The light level in the room is also a factor that affects sleep differently from person to person.
- Studies have also shown that partners can negatively affect each other's sleep. Sleep recordings have shown that partners are affected by each other's movements during the night—when one turns over, the other also wakes—and even though these awakenings are not perceived at a conscious level, they cause sleep to become lighter, which in turn affects sleep quality.
- Ensure your bedroom is well ventilated.
- Do not fully close your bedroom window; ensure a flow of fresh air even while sleeping at night.
- Take care to sleep in a comfortable and spacious bed.
- Do not go to bed until you feel sleepy.
- If you are not asleep within 30 minutes, get up.
- Make it a habit to go to bed and wake up at the same time every day (including Sundays).
- Do not drink alcohol before bed. Alcohol causes muscle relaxation in the throat and larynx area, leading to snoring.
- Do not consume tea, coffee, vegetables, heavy foods, or cola after 7:00 PM.
- Do not do heavy exercise in the evening.
Dr. Hüseyin NAZLIKUL, M.D., PhD.
IFMANT = President of the International Federation of Neural Therapy Societies
President of the Scientific Neural Therapy Regulation Association