10 mistakes that cause insomnia!

The coronavirus, which has been affecting the whole world for about a year, has caused the most sleep problems. Experts made critical statements for the increasing sleep problem with the coronavirus, which is closed to homes. 10 wrong habits that cause this problem, which invites diseases, Neurology Specialist Prof. Dr. Listed by Murat Aksu.

As part of the 19 March World Sleep Day, the effects of sleep on the human body were reminded once again. In particular, the body, which needs sleep to renew itself, is adversely affected in any negative situation. The problem of insomnia, which disrupts body health, has increased in the last year due to the pandemic. Neurology Specialist Prof. Dr. In this context, Murat Aksu made a statement about wrong and right habits. He underlined that such a problem would not occur if it was taken into consideration.

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ERROR:heavy exercise before going to bed
ACTUALLY: Contrary to popular belief, the more tired you go to bed, the harder it is to fall asleep. In order for you to fall asleep easily, you should end all physical activities 1-2 hours before bedtime. Going to bed rested will make it easier to fall asleep.

ERROR:staying up late at night
ACTUALLY : It is necessary to sleep especially between 23.00-05.00 hours. According to the studies; The hormone melatonin, which has an important role in strengthening the immune system, is secreted especially during these hours and in the dark. Although the ideal sleep time differs from person to person, getting at least 6 hours of sleep is very important for us to strengthen our immune system.

ERROR:Drinking tea and coffee in the evening
ACTUALLY:Although it varies from person to person, the sleep-disrupting effect of caffeine can last up to 6 or even 8 hours.

ERROR:Persistently staying in bed when we can’t fall asleep
ACTUALLY: If you haven’t been able to fall asleep after spending more than 20 minutes in bed at your bedtime, don’t force yourself. Because struggling for sleep, on the contrary, makes it difficult to fall asleep. In fact, the more effort you put into sleep, the longer it takes you to fall asleep. Get out of your bedroom when you have insomnia problems; In a quiet room, do something that does not tire you for 30 minutes, for example, read a book. Then go back to your bed.

ERROR:Not paying attention to bedtime and wake-up times
ACTUALLY : One of the most important rules of healthy sleep is to keep the bedtime and wake-up times as constant as possible. In fact, the most important factor here is to keep the time of getting up in the morning constant. In other words, getting out of bed at the same time, no matter what time we sleep at night, is an important factor that determines our sleep-wake and circadian rhythm.

ERROR:Having a nightlight in the bedroom
ACTUALLY : Melatonin is the most important hormone that ensures the continuity of sleep. The most important factor that stops the secretion of melatonin, which is secreted from a gland in the brain, is ‘light’. As a result of the researches, it is known today that the light stimulus, especially in the blue wavelength, instantly stops the secretion of melatonin and interrupts sleep.

ERROR:Using mobile phones, tablets and computers in bed
ACTUALLY: Exposure to blue light reflected from tablet, computer and television screens is among the most important factors that sabotage sleep. This is because blue light inhibits the secretion of melatonin. In addition, performing non-sleep activities in the time and place reserved for sleep also makes it difficult to fall asleep.

ERROR:taking a nap during the day
ACTUALLY: This situation has been determined in the human genetic structure and in our circadian genes. The amount of adenosine that increases in the central nervous system while we are awake is an important factor that initiates sleep. Adenosine level decreases rapidly with the onset of sleep. For this reason, sleep cannot begin before adenosine, which has fallen due to short naps during the day, reaches high levels again.

ERROR:Eating heavily before sleep
ACTUALLY: Let’s not forget that the most important function of the circadian rhythm is to provide energy intake-consumption balance. Access to food is one of the most important external determinants of this rhythm. Therefore, stopping feeding in the one-hour period before sleep significantly facilitates the onset of sleep and preserves our circadian rhythm.

ERROR:Using uncontrolled drugs
ACTUALLY: Undoubtedly, sleeping pills are very beneficial when used when necessary and for a period of time. However, as with any medicine, it should only be used under the supervision of a physician and for the required time.

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