Sleep is one of the basic needs that is crucial for physical and mental health. Sleep hygiene is the term used to describe healthy sleep habits or behaviors that can help improve the ability to fall asleep and stay asleep throughout the night. Establishing and practicing good sleep hygiene improves both the quality and quantity of sleep received each night. It also plays an important role in physical and mental health.
According to research, a person needs approximately 7 to 8 hours of sleep to regain daily energy and lead a healthy life. This may vary depending on a person's age, gender and job. Since sleep is a basic need, people with sleep disorders and sleep deprivation may experience a number of health problems. This situation, which can also negatively affect mental health, causes problems in terms of focus, attention, concentration and productivity.
Why is Sleep Hygiene Disrupted?
Sleep problems, which are common today, can be caused by many physical and psychological factors, and many health problems can occur as a result of insomnia. Psychological problems such as depression, anxiety and anxiety are often at the root of sleep disorders.
Sleep disorders or sleep problems that develop without a health problem can be eliminated with a set of measures called sleep hygiene. Behaviors and habits that disrupt sleep quality may include smoking, alcohol, excessive coffee and tea consumption. Therefore, you should avoid smoking and alcohol consumption and limit coffee and tea consumption.
How to Improve Sleep Quality?
If sleep problems are related to a mental or physical health problem, you should first consult a specialist doctor and treat the problem that causes this condition. In sleep disorders that are not associated with any health problem, individuals should adopt some behaviors and avoid some behaviors. Here are some items that will answer the question of how to improve sleep quality:
Creating a Sleep Pattern
The person should establish a sleep pattern and go to sleep and wake up at the same time every day. This can improve sleep quality. However, most people change their sleeping hours on days when there is a holiday the next day and do not sleep until late at night. However, this disrupts the sleep pattern and the person starts to have sleep problems.
Preparing a Good Sleep Environment
By preparing an ideal sleep environment, people can sleep more easily and prevent sleep problems that may occur. A good sleeping environment should be dark enough, quiet and at a comfortable temperature.
Using the bed only as a sleeping tool
Using technological devices such as phones and computers, eating and reading in bed negatively affects sleep quality and prolongs the time it takes to fall asleep. To improve sleep quality, social and basic needs should be done outside the bed and the bed should only be used as a sleeping tool.
Regular Exercise
Research shows that people who exercise and play sports regularly sleep better and have better sleep quality than those who do not. However, intense exercise 2 hours before bedtime can cause sleep problems. For this reason, it is important that sports and exercise before bedtime should not be too intense and should be done about 3 hours before bedtime.
Creating a Nutrition Plan and Regular Nutrition
Irregular and unhealthy eating habits are among the factors that cause sleep problems. People who eat too much fat and carbohydrates during the day experience a sudden rise and fall in blood glucose levels. For this reason, it is recommended that people with sleep problems do not eat anything at least 2 or 3 hours before bedtime to ensure sleep hygiene and improve sleep quality. In addition, people with regular and balanced eating habits are less likely to experience risky conditions such as obesity.
Avoiding Smoking and Alcohol Consumption
Smoking and tobacco use are known to reduce sleep quality. These substances, which contain nicotine, have a stimulating effect and this effect negatively affects sleep quality. In addition, smokers suffer from respiratory diseases, asthma and cough, which can lead to sleep disturbances. In addition, alcohol consumption can cause brain activity to deteriorate and the sleep part of the brain not to work well. Therefore, avoiding the use of harmful substances is beneficial to protect both your physical and mental health.
Avoiding and Limiting Excessive Caffeine Consumption
Caffeine is a substance that has a stimulating effect on the body and prevents falling asleep. Drinks such as tea, coffee or soda, which do not cause any harm if consumed regularly, can cause sleep problems if consumed too much.
Reducing Stress Levels
People who are exposed to intense stress are observed to have some problems such as sleep disorders. People should reduce the factors that can cause stress in their lives and manage stress well. Since situations such as stress can lead to psychological problems, it is also important to get professional support in this regard.
Short and Long Term Consequences of Insufficient Sleep
Short-term consequences of sleep disturbance include increased stress, reduced quality of life, emotional distress, mood disorders and memory problems. When sleep disturbance becomes a long-term problem, hypertension, cardiovascular disease, dyslipidemia, weight-related problems, type 2 diabetes and gastrointestinal disorders may also occur.