02 November 2023
What is a Sleep Problem? How to Solve It?
Quality sleep allows you to start the day energized and fresh. In addition to feeling refreshed and alive, it is very important to get efficiency from sleep to protect physical and mental health.
Of course, sleeping is more than just a way to recover from the day's fatigue; it can lead to a healthier life.
In this blog, we will share basic tips to help you reduce the impact of sleep disorders.
What is Insomnia Problem?
While sleeping, the toxic substances of the day are removed from the body and the tissues are prepared for the new day. In addition, it is during sleep that newly learned information becomes permanent in the mind.
Sleep consists of two stages, REM and Non-REM sleep. Non-REM is the stage where sleep begins and eye movements are slower, while in REM eye movements continue and account for about 20% of sleep. When the synchronization between these two stages is not achieved, sleep problems occur.
What are the Symptoms of Sleep Disorder?
People suffering from sleep problems are physiologically and psychologically stimulated. This directly affects the body's daily reactions.
Symptoms can trigger each other and lead to bigger problems. The important thing is to interpret these symptoms correctly.
Symptoms of sleep problems are as follows;
- Adaptation difficulties.
- Overweight gain.
- Loss of workforce.
- Irregular breathing.
- Increased feeling of fatigue.
- Inability to fall asleep.
- Abnormal reactions during sleep.
- Sudden awakening from sleep.
- Increased anxiety and stress.
Why Does Sleep Disorder Occur?
There are many factors that cause sleep disorders. This can occur through genetic transmission, as a result of diseases triggering each other, related to daily routines or due to factors that have not yet been identified.
The most common causes of sleep disturbance are as follows:
- Do not eat or drink before going to sleep
- Smoking and alcohol use
- Emotion, mood disorders
- Panic attack
- Excessive coffee and tea consumption before sleep
- Spending too much time in bed with the phone
- Resisting to stay awake
It is advisable to consult a physician to determine what is the main factor causing the sleep disturbance. Following a path towards solving the problem will make the process easier.
How to Solve Sleep Problems
In order to solve sleep problems, it is necessary to first determine the factor that causes you to experience this condition and determine the appropriate treatment method.
If you cannot solve this problem on your own, you should consult a physician. You can control the sleep problem by taking the necessary measures.
In the rest of our article, we have explained various ways to sleep comfortably. If you are ready, let's get started!
1. Eat a Balanced and Regular Diet
Proper nutrition is the beginning of everything. Staying healthy, starting the day fresh, boosting immunity, sleep quality and much more. What you need to pay attention to is creating a proper nutrition routine for yourself.
Most experts recommend stopping eating and drinking about three hours before sleep. Eating late makes the digestive system work harder and makes it harder for you to sleep. This can lead to a sleepless night.
Suggestion Article: Nutritional Tips for a Healthy Lifestyle
2. Manage Stress
As with most things, it is important to manage stress before going to sleep. Clearing your mind of thoughts and achieving calmness makes it easier to fall asleep.
If your day has been very busy and stressful, you may have trouble sleeping. This is normal, but instead of forcing yourself to sleep, try various ways to reduce your stress. Listen to music, take a shower, watch a TV series, read a book, etc.
3. Do Sports
You can improve your sleep quality with a properly designed exercise routine. Instead of pushing yourself, you can start with lighter exercises. This way, your body will get used to the exercise and be ready for challenging movements.
You should finish exercising about three hours before going to sleep. This will help you get more quality sleep.
4. Practice Deep Breathing Techniques
One thing you can do for quality sleep is to try breathing techniques. You can access these techniques with the help of an expert or you can learn them from blogs on the internet. With breathing techniques you can relax your mind and prepare yourself for sleep.
5. Break Harmful Habits
One of the things you need to consider for a sound sleep is to limit the consumption of harmful substances such as cigarettes, alcohol and caffeine. These stimulants may make us feel good at first, but once the body builds up resistance, it craves more and more. This causes you to wake up at night and disrupts your sleep patterns.
6. It's Important to Have a Comfortable Place to Sleep
For a quality night's sleep it is important that your bed and pillow are comfortable. Also check that the environment has sufficient lighting and sound capacity for sleep.
Make sure your mattress and pillow are ideally soft to avoid starting the new day with joint pain.
Have you checked out other articles by the Department of Health, Culture and Sports of Üsküdar University? Check out Sks Blog now!
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