How to sleep comfortably?

Sleep, if not the best blessing of God, but one of the most important blessings given to us. Sleep studies show that adults regularly experience sleep problems. If we do not sleep well, it will make our daily life worse, because sleep causes sadness, boredom and fatigue. If you are one of those people who sleep well, you can say that you are a lucky person. But if you do not sleep well and with the question how to sleep comfortably? You are faced with the following methods.

Conditions
If conditions or serious issues do not prevent you from sleeping during the night, try to set your bedtime between 11 to 7 and 6 in the morning (the best hours of sleep).

How to sleep comfortably?
Provide a sleeping space
The sleeping area should have the least light and as quiet and quiet as possible.
Your pillow should not be too tight or too soft.
At least half an hour before bedtime, leave the phone and use the computer so as not to scatter your thoughts.
Choose comfortable cotton pajamas for yourself.
Two hours before bedtime:
Do not drink tea, coffee or chocolate
Do not eat a heavy dinner
Start by choosing the right bed
A good night's sleep can depend on a number of factors, including bed rest, stress levels, or room temperature. So, start from the first step for a restful and comfortable sleep and choose the right mattress. Make sure the bed fully supports your body. Your bed should fit your back and joints well, have pressure points and pain support. For this reason, you should avoid using very hard or very soft mattresses. When the mattress is too hard, it creates resistance against the main parts of the body and disturbs the natural balance. On a very soft mattress, the pressure points may not be fully supported.
Sport
A good exercise program can help you achieve quality sleep. Instead of challenging workouts, start with light, slow workouts. Therefore, you can spend your sleep hours more efficiently. Reminder is useful; Exercise just before bed can stimulate the body. Therefore, you can exercise at least three hours before bedtime.
Learn to turn off your mind
An active mindset that makes you think makes it difficult to sleep. Before going to the bedroom, take time to review your day and plan for the next day. So you can limit the mental activities that keep you busy and make sleeping easier.
If you think this may be related to depression or anxiety, you can consult a specialist for help.
Manage stress before bed
Trying to calm your mind and body before going to sleep can help you fall asleep. For example; If you do not feel drowsy due to stress, do not force yourself to sleep. instead of; You can apply stress management, which includes special techniques such as imaging, meditation and muscle relaxation. You can even use these relaxation techniques to wake up again when you wake up. Also, a warm bath just before bed is a well-known and effective way to relax and get rid of toxins. Natural oil and salt can be used to increase the soothing effects of the bath.
Sleep studies show that adults regularly experience sleep problems. Anxiety, caffeine consumption, diet and health conditions; This affects the sleep pattern of adults. This is very important for the psychological and physiological health of a person who sleeps well. If you find yourself in an adult category with sleep problems, do not worry, there is still hope. In this article, you can find expertly approved strategies that you can use to restore sleep patterns and comfortable sleep.
Make sure the room temperature is adequate
Our bedroom should be suitable for a healthy sleep. The ideal room temperature is between 19-23 degrees. A dark, cool and quiet bedroom brings fast sleep and a quality sleep experience.
Keep your bedroom tidy
In addition to being cool and dark, the bedroom should be dedicated to sleeping only. A clean and tidy bedroom makes your bedroom more comfortable. Exercise equipment or bills in the bedroom not only distract you but also stress you out. Each of these is a distraction while sleeping. If you already have stress about falling asleep, going to a messy room will not help. If you want your bedroom to be a quiet place to relax, reduce your belongings and take a day to tidy up your sleeping space. Rest assured you will thank yourself later.
Turn off your phone
Surfing social networks before bed is the safest way to get rid of sleep at night. Be sure to turn off all electronic devices 30 minutes before bedtime to go to sleep. The blue light emitted by these devices blocks the production of melatonin, the body's natural sleep hormone. You will not feel drowsy without melatonin. For this reason, it is very important to use this hormone to your advantage. Activate the yellow light function if you want to use your phone in bed.
Block out sound
In fact, the answer to the question "How to sleep comfortably?" This may be the first answer to this question: Avoid outside noise. The goal is to provide a humble atmosphere that provides a good place to relax. You can ventilate your room to provide air circulation and prevent ambient noise.
Set a fixed sleep time
Experts agree that setting a regular sleep time can help improve sleep quality. Regular hours of sleep and waking up in the morning help regulate the body's rhythm. If sleep time is very different from day to day, it will be difficult to maintain sleep quality. A special night program will help you prepare your body for sleep. Adapting sleep to a 24-hour biological rhythm is one of the most beneficial sleep techniques.
Find ways to relax
A warm bath or a nice bedtime book can help you sleep better. You can make a list of activities that relax you to reduce your anxiety and stress levels. When you go to bed, you can not sleep well if you think about the next day or worry about forgetting one of your actions. To-do lists both make your life easier and prevent anxiety. You can use a notebook or schedule.
Be careful what and when you eat
Some foods make you drowsy. Conversely, some foods make you stay awake longer. In addition to knowing which foods are good for your sleep, it is important to know which foods to avoid before going to bed. Protein, sugary foods and snacks are not good to eat before bed. What you drink also changes your sleep patterns.