How to observe sleep hygiene? / From improving the time of sleep and food to prayers and supplications with God

Family group: It has happened to all of us when we can not sleep well one night and how upset we are the next night. Sleep problems such as insomnia, changing bedtime, sleep deprivation, intermittent sleep (frequent awakenings), nightmares, etc. have a great impact on our mental health and general condition.

Sometimes our sleep begins to change, for example, when we have children, our sleep time is reduced and disrupted. Sometimes these problems are so chronic and severe that you should take medication from a psychiatrist to correct sleep or go to a psychologist, but in most cases, improving sleep with good sleep hygiene is a much better way.

If you do not have a deep and quality sleep, your sleep time has increased or decreased and you want to sleep better, this report can help you. Healthy sleep is one of the most important issues that is under our control most of the time, so we must take it seriously.

** Correct sleep time

To get a good night’s sleep, go to bed at a set time each night and wake up at a set time in the morning. Even if you do not get enough sleep, continue this routine to regulate your sleep.

** Modify the meal

Allow three hours between dinner and bedtime. Your shaman should preferably be light and without fat and high in carbohydrates.

** The bed is not for work

The bed should be just for sleeping. Do not work in bed. Do not eat and … because it makes the bed space reminiscent of anxious topics.

** Phones and laptops banned!

This is a very difficult habit, but try to start from a quarter and gradually increase the time. The best time not to use the phone before bed is an hour. Also change the light of your phone or laptop from blue to yellow “night rest mode”.

** Have a routine

The human brain learns to prepare itself for sleep by following a routine. This routine should be fixed. For example, skin routine, toothbrush, using the bathroom, wearing pajamas, a quarter of a book, meditation, prayer and sleep. When these behaviors occur in succession, the body learns that sleep is imminent, resulting in more regular release of melatonin (sleep hormone).

** Caffeine is prohibited

Coffee, tea, energy drinks, and caffeinated foods and beverages should be avoided before bedtime as it will destroy your sleep and keep you healthy.

** Suitable sleeping environment

The best temperature for the bedroom is 24 degrees Celsius. Adjust if you have a thermostat. The room should not be too cold or too hot. It is better that your pajamas are not tight and annoying. The light should be low and if possible use soundproof glass or double glazed windows for the bedroom.

** Heavy exercise before bed is prohibited!

Exercise that causes the heart to beat, such as running, cardio, brisk walking, etc. before going to bed, causes you to secrete serotonin and make your sleep difficult, but light stretching exercises or yoga can also be effective for sleep.

** Prayers and supplications to God and meditation

If you are anxious, have a mental conflict before bed, or have a stressful job, learn to pray to God during prayer or even meditation and relaxation, and add to your bedtime routine. Breathing techniques and muscle relaxation make your mind focus on your body instead of thoughts and fall asleep easier.

**tip

If you have recently had a change in your life, such as having a baby or your work shift has changed, it will not be easy for you to follow sleep hygiene tips, and this is understandable, but try as much as possible after your child’s life in terms of amount and time of sleep. Stabilized, “after about one year of age” Apply sleep hygiene tips to both your own life and that of your child to make up for the unstable year before and get your sleep back to normal.

**tip

It is understandable that you like to spend time of the night (especially when children are sleeping) for fun and personal time, and this is very good, but instead of skipping your bedtime, try to improve your child’s sleep hygiene. Concentrate on getting longer and deeper sleep, and you have more time for yourself and do not constantly change your bedtime.

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