We are all very impressed by the coronavirus (covid-19), which the World Health Organization defines as a pandemic and has an effect all over the world. Most of us started to have sleep problems due to coronavirus anxiety; mainly complained of ‘insomnia’. However, a large number of scientific research; reveals that a healthy sleep plays an important role in strengthening the immune system and in parallel with our protection from the new coronavirus. Moreover, when sleep problems caused by anxieties become chronic, they can cause various sleep diseases.
Some substances called cytokines produced during sleep are effective in the healthy immune system. Some of these substances increase inflammation in the body, in other words, increase the immune response and destroy foreign organisms, while others reduce and heal. However, the formation of all of this depends on the proper production and delivery of antibodies, sleep is sufficient and its content covers every stage. For this, sleep should be night and continuous, not to be divided frequently. So what should we do for a healthy sleep and what should we avoid?
Here are 12 important rules against insomnia:
Have your bedtime and getting up fixed:
One of the most important rules of quality sleep is to keep your bedtime and getting up as stable as possible. This habit will make it easier for you to sleep on time the next night, even on anxious days.
Do not ‘nap’ in the daytime:
The first condition for quality sleep is an efficient and long awake time. Because the human brain is programmed on night sleep and on daytime awake. Therefore, it is very important to avoid daytime sleep in order to sleep well at night. Wake up at the time you need to get up in the morning, even if you have spent all night sleeplessly. No matter how tired you are during the day, do not sleep and go to bed at your specified sleep time.
Be in bed between these hours:
Although the ideal sleep time varies from person to person, sleeping for at least 6 hours is very important to support your immune system. It is a must to sleep especially between 11.00 pm – 02.00 am night. Because according to the studies; The hormone melatonin, which plays a role in strengthening the immune system, is secreted especially during these hours and in the dark.
Do not go to the bed with problems:
Don’t sleep in front of the TV, on the couch, in the living room; stay awake until your sleep time. When your sleep time comes, go to bed. For a healthy sleep, your mind must get away from the events that worry you that day. Therefore, do not watch the night news; but it may be helpful to switch to the bedroom after watching a meal or sightseeing program.
If it took more than 20 minutes, do not force:
Go to bed during your sleep time. However, if you can’t fall in asleep more than 20 minutes in bed, do not force yourself. Because the more effort you put into sleep, the longer you fall asleep. Get out of bed when you have trouble sleeping. Deal with something that doesn’t tire you like reading a book 30 minutes in a quiet room, and then go back to bed.
Do not keep the night light on:
For the melatonin hormone to be secreted, the bedroom must be completely dark. Also, sometimes even a slight light can disturb sleep. For this reason, do not keep the night lamp open, do not leave the curtains half-spaced.
Do not use your mobile phone:
Do not read newspapers or books in the bedroom. Do not use these devices in the bedroom, as the blue light reflected from the television, tablet, computer and mobile phone will also make it difficult to fall asleep. In addition, because the brain perceives blue light as daylight, it will not release the hormone melatonin, which is effective in strengthening our immune system. Do such activities in another room and use the bed only for sleep.
Do not take uncontrolled medication: Although some drugs used for sleep seem to facilitate falling asleep, this sleep may not be beneficial for the person, immune system and other systems because they change the natural structure of sleep. It is also very important to use the medicine given by your doctor in the recommended dose and time. Because not every sleep disorder is the same and sometimes medication to be used randomly disrupts sleep.
Pay attention to tea and coffee consumption !:
Caffeine makes the fall in asleep difficult by creating a negative effect on brain cells that initiate sleep. Although it varies from person to person, its sleep-disrupting effect can last up to 6 hours. So stop consuming black tea, coffee and other caffeine-containing drinks from the afternoon. Also, never drink alcohol to sleep well. Alcohol does not facilitate sleep, it also impairs quality.
Let the room temperature be 18-22 degrees:
The bedroom should not be too hot, because the most natural and constant sleep for man happens when the room temperature is 18-22 degrees.
Stop heavy physical activities:
Contrary to popular belief in society, the more tired you go to bed, the harder you fall asleep. Stop working and sports that require heavy physical activity 4-5 hours before bedtime. Entering the bed rested will make it easier to fall asleep.
Mattress and pillow are very important:
Another important point you should pay attention to is; your bed and pillow are comfortable. Your bed should be suitable for your weight and orthopedic problems, if any. Make sure your pillow doesn’t bother your neck either.