SleepWell_ocak2018-int
Sleepwell January / February 2018
Sleepwell January / February 2018
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Get a useful relaxing habit<br />
before sleep, such as warm<br />
shower, reading book, light<br />
stretching exercises, meditation...<br />
Avoid extremely emotional<br />
speech or environments before<br />
sleep.<br />
Your bed linen and bedcover<br />
set are appropriate, and your<br />
pillow and bed should be<br />
comfortable. Your bedroom<br />
should be cool, not hot or<br />
even warm. One of the signs<br />
that prepare the body for sleep<br />
is the decreased ambient<br />
temperature.<br />
Your bedroom should be free<br />
of light and sound sources,<br />
such as televisions and mobile<br />
phones. If necessary, you may<br />
use dark curtains, fan, air<br />
humidifiers, and earplugs.<br />
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23.00 is the most ideal time.<br />
Because our adrenal system<br />
starts regenerating between<br />
23.00 and 01.00. You had better<br />
be asleep at this <strong>int</strong>erval.<br />
The gallbladder also detoxifies<br />
the body in this period. If you<br />
wake up, the poisons return to<br />
the liver.<br />
Do not change your bedtime.<br />
Get up in the morning at the<br />
time you need to get up.<br />
Wear bed socks. Feet are the<br />
most chilled area of the body.<br />
Wearing bed-socks reduces<br />
sleep <strong>int</strong>erruptions in the<br />
evening. Forget about your daily<br />
business in the last 2 hours<br />
before you go to bed.<br />
You can listen to relaxing<br />
music. Spiritual practices and<br />
readings that comfort you will<br />
be useful before sleep<br />
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Yatağa gidiş saatinizi değiştirmeyin.<br />
Sabah kalkmanız<br />
gereken saatte kalkın.<br />
Yatak çorabı giyin. Ayaklar<br />
vücudun en çok üşüyen bölgesidir.<br />
Yatak çorabı giymek, gece<br />
uyanmalarını azaltır. Yatmadan<br />
önceki son 2 saat içinde<br />
dünyevi işlerinizi tamamen<br />
unutun.<br />
Gevşeme CD’leri dinleyebilirsiniz.<br />
Sizi rahatlatan ruhani<br />
uygulamalar ve okumalar,<br />
uyku öncesinde yararlı olur.<br />
Mümkün olduğu kadar az ilaç<br />
kullanın. İlaçların çoğu uyku<br />
düzenini etkiler.<br />
İdeal kilonuza inin.<br />
Size dokunan, gaz yapan gıdalardan<br />
kaçının.<br />
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Do not let any electric appliance<br />
to be closer than 1 meter.<br />
Do not use noisy alarms. They<br />
create anticipation anxiety in<br />
the body.<br />
Use your bed only to sleep.<br />
Go to bed as early as possible.<br />
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Take as few drugs as possible.<br />
Most drugs affect sleep<br />
patterns.<br />
Get down to your ideal weight.<br />
Avoid foods that disturb you<br />
or cause gas distension.
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