It is necessary to acquire some basic habits in order to cope with the increasing sleep problems during the epidemic period, where we spend more time at home. According to the information shared by the Sabri Ülker Foundation, there are simple rules that must be followed for a sound and quality sleep, from dietary habits to physical activity.
Sleep patterns, which are affected by many factors such as stress, nutritional problems and not doing enough physical activity, and sleep problems that occur as a result of this, increased especially during the epidemic period. Studies show that one out of every two people suffers from insomnia at some point in their life. Sleep disorders increase the risk of diseases such as obesity, diabetes, high blood pressure, asthma, arthritis, infections and cardiovascular diseases. Insufficient and poor quality sleep can cause distraction that can lead to problems in work or social life, and even work accidents. The Sabri Ülker Foundation shared the points to be considered for a comfortable sleep:
Watch your caffeine intake
Caffeine is a moderate central nervous system stimulant. For example, 1-2 mg of caffeine intake per body weight (kg), especially in some individuals, can delay sleep time by about 1-2 hours. If there is a regular caffeine intake, this effect can occur with 2-3 mg of caffeine intake per body weight. Excessive caffeine consumption before going to bed can make you feel energetic and fit, and may prolong the transition to sleep.
A glass of milk before bed
Thanks to its content, especially lactose and tryptophan, milk helps to sleep soundly. The lactose in milk consumed about 1 hour before going to bed is metabolized into lactic acid in the body, making it easier to fall asleep. In addition, the amino acid tryptophan supports the body’s production of serotonin and melatonin hormones, helping quality sleep. If you have a lactose intolerance problem, you can also choose lactose-free milk or dairy products such as yogurt and kefir.
Get support from herbal teas
Herbal teas are another frequently preferred option for insomnia with their relaxing effect. Although there is no definite recommendation regarding the consumption of herbal tea by healthy adults, pregnant women, individuals with diabetes mellitus and cardiovascular disease and taking medications for these diseases should be careful about the consumption of herbal tea and should consult their doctor.
Do not neglect physical activity and active life
Increasing body temperature with physical activity stimulates the sleep mechanism, facilitating the transition to sleep. In the World Health Organization’s Physical Activity Guidelines, 150 minutes of moderate physical activity a week was previously recommended; With the guide published in 2020, this level is recommended as 150-300 minutes of moderate and 75-150 minutes of high-intensity exercise per week. Slow-wave sleep refers to deep sleep where the brain and body have a chance to regenerate, and moderate aerobic exercise can increase the amount of slow-wave sleep. Exercise is an important process that helps stabilize the mood and relax the mind, as well as providing a natural transition to sleep.
Source: (BHA) – Beyaz News Agency
