Put your favorite series on your cell phone to kill time while you fall asleep or turn on the TV as background music to speed up sleep It’s something we’ve all done. However, for many, it seems to have no effect. Why is that? Mainly to COVID-19, since one of the most common aspects at this time is the insomnia that left us pandemic.
Insomnia, a widespread result of the pandemic
Insomnia, which is expressed as chronic insomniais spreading rapidly, especially with the effects widespread of the pandemic which has been ongoing for the last two years. Even though scientific studies reveal that adequate and healthy sleep is extremely important for the immune system.
“Those who reported insomnia problems increased by 24% due to factors such as increased levels of stress and anxiety during the COVID-19 pandemic. Reluctance to go to the hospital for treatment of sleep problems, decreased daily physical activity, and less exposure to light,” says Dr. Beyza Çitçi Yalçınkaya, a neurology specialist at Acıbadem Fulya Hospital.
By emphasizing that a person can benefit from doing some intellectual changes and behavior for fight insomnia. Experts offer seven effective tips and warnings for a better night’s sleep.
Tips to combat insomnia
don’t try to sleep
Try to reduce the thoughts about sleep. Your bed should remind you of sleep, not insomnia. For this reason, do not go to bed before you feel sleepy.
When you can’t sleep, get out of bed within 15-20 minutes and change rooms, and go to bed when you feel sleepy again. Repeat this all night if necessary. When you change places test methods such as meditation, relaxation exercises, and reading books, and then go back to bed when you feel sleepy again.
no phones in bed
Many people, especially those who cannot stay away from social networks, go to bed with their mobile phones and browse other people’s posts, which generates positive and negative thoughts and exposure to screen light.
However, when you go to bed, you brain it should not be filled with other experiences and problems. Just like with the phone and the computer, watch tv and read in bed are among the factors that negatively affect To fall asleep. Try to read your book in a different place, not in bed where you will fall asleep.
Exercise
Scientific studies reveal that the regular exercise significantly improves the quality of sleep. Therefore, do not sit still during the day; instead, walk and exercise. walk and moving is beneficial for all aspects of health and also reduces the emotional stress.
avoid caffeine
Caffeine, alcohol, and nicotine significantly impair sleep quality. It should be remembered that caffeine is not only found in coffee. People with sleep problems should avoid such stimuli and stay away from afternoon tea and coffee.
Regularity is important
Go to bedtime, wake up, and even eat and exercise every day, and stick to a regular hours It helps our biological clock work better. On weekends, the time you go to bed and wake up should be the same as during the week.
Make sure you lie down and get up at the same time the seven days of the week.
Watch out for naps
Although short-term sleep in the afternoon is beneficial for general healththe amount of time that people with insomnia sleep during the day negatively affects their night sleep. If you feel the need to sleep during the day, you can sleep for a while before 2 pm
Do not neglect the treatment of diseases
Since stress, anxiety and environmental factorsas well as many diseases such as neurological diseases, hypertension, reflux, diseases rheumatic and fibromyalgia can trigger insomnia. It is necessary to know these diseases and start the treatment that the doctor considers necessary.
Also, REMEMBER that it is necessary to go to sleep clinics for the diagnosis and treatment of many diseases such as Sleep apnea, snoring and leg movements during sleep. Which can affect the permanence of rest.
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GRAPH: Confirmed cases of the new omicron variant by country