10 Bad Habits Responsible For Sleepless Nights; The health problems we have experienced in the covid-19 pandemic, the loss of our relatives, the new regulations in our work and social life are disrupting our sleep quality! Most of all, we suffer from the problem of “insomnia”. Our faulty habits also play a key role in the problem of “sleeplessness”, which can greatly reduce our quality of life and more importantly threaten our health.
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So what bad habits are sabotaging our sleep during the pandemic?
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Mistake 1: Doing heavy sports before going to bed
The truth: 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.
Mistake 2: Not sleeping until late at night
10 Bad Habits Responsible For Sleepless Nights; The truth: It is essential to sleep, especially between the hours of 23.00-05.00. 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.
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Mistake 3: Drinking tea and coffee in the evening
The truth: Caffeine has a negative effect on brain cells that initiate sleep, making it difficult to fall asleep. Although it varies from person to person, the sleep-disrupting effect of caffeine can last up to 6 or even 8 hours. Therefore, stop the consumption of black tea, coffee and other drinks containing caffeine from the afternoon. Also, never consume alcohol, as it does not make it easier to fall asleep and impairs its quality.
Mistake 4: Staying in bed when we can’t fall asleep
10 Bad Habits Responsible For Sleepless Nights; The truth: “If you haven’t been able to sleep for more than 20 minutes in your bedtime, don’t force yourself, because struggling for sleep, on the contrary, makes it harder 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.
Mistake 5: Not paying attention to bedtime and wake-up times
The truth: 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.
Mistake 6: Having a nightlight in the bedroom
10 Bad Habits Responsible For Sleepless Nights; The truth: 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.
Mistake 7: Using mobile phones, tablets and computers in bed
The truth: 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 prevents 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.
Mistake 8: Napping during the day
10 Bad Habits Responsible For Sleepless Nights; The truth: Adults need to sleep once and if possible, at night. This situation has been determined in the human genetic structure and in our genes.
The amount of adenosine substance that increases in the central nervous system while we are awake is an important factor that initiates sleep. Adenosine level drops 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.
Mistake 9: Eating heavily before sleep
The truth: Eating heavily before sleep disrupts our circadian rhythm. 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.
Mistake 10: Using uncontrolled drugs
10 Bad Habits Responsible For Sleepless Nights; The truth: Sleeping pills are undoubtedly very beneficial when used when necessary and for a long time. However, as with any medicine, it should only be used under the supervision of a physician and for the required time.
