Why is sleep valuable?

The brain and all organs renew themselves during sleep and get rid of waste materials. Especially during the deep phase of sleep, dirty residues of the brain are eliminated by the lymphatic system.

If our sleep quality; If it is bad due to external factors, anxiety, sleep apnea, etc., the deep phase of sleep either does not exist at all or is short-lived.

Unfortunately, this situation impairs the removal of dirty residues and accelerates the aging of the brain and other organs, and the body is constantly exposed to oxidative stress and free radicals.

We all experience sleep problems from time to time. Especially after the age of 40, it becomes more difficult to fall asleep and stay asleep when we are more stressed.

So what can we do to get better quality sleep?

weight control

Fight chronic diseases

Coping with diabetes mellitus, hypertension, thyroid diseases and trying to get rid of the metabolic syndrome that the body has entered.

Paying attention to sleeping hours

Maintaining sleep patterns at times appropriate for melatonin release

Regulating the sources of stress we are exposed to in daily life

struggle with stress

Meditation

Yoga

breathing exercises

mindfulness

Cognitive behavioral therapies

Limiting the daily amount of caffeine, restricting caffeine intake after 14:00

Adjusting exercise hours and performing exercises that require effort during the daytime

Be careful about alcohol consumption

Although it accelerates falling asleep, it disrupts and fragments the quality of sleep.

In order not to disrupt the release of melatonin hormone after dark in the evening;

Using night mode when using mobile phones, laptops and iPads

Wearing blue light anti-reflective protective glasses.

Regulating the temperature setting of our bedroom is ideally recommended between 19 - 21 degrees.