Proper Sleeping Rules | Healthy Sleeping Habits and Positions

Proper Sleeping Rules | Healthy Sleeping Habits and Positions

A restful sleep is essential to improve the quality of life. We spend about one-third of our daily lives sleeping. But many people do not know that it is necessary to have a proper sleeping rule that not only improves the quality of sleep, but also protects our mental and physical health. Just as a good diet or exercise routine is necessary for our body, a specific and healthy sleeping rule also helps in restoring the body and brain.

If you feel restless at the end of the day, have difficulty falling asleep, wake up in the middle of the night or wake up tired in the morning, then you can assume that you may not be following the proper sleeping rules. So it is time to make some changes in your sleeping habits. The solution to these problems can be the right sleeping position, choosing the right bed and pillow, sleeping at a specific time and developing some healthy habits before going to bed.

Now, let's take a step-by-step look at detailed information about the correct sleeping rules.

Effects of sleep and sleeping habits

Effects of sleep on daily health and mental health

Sleep is not only for relieving fatigue, it is essential for rebuilding the body, preserving brain memory, and keeping the immune system active. Good sleep means a strong mind and cheerful attitude. Those who sleep 7 to 9 hours every night have less mental stress, can maintain attention for a long time, and their performance also increases.

During sleep, hormones are released in the body, which are important for cell reconstruction and muscle growth. At the same time, brain chemicals called neurotransmitters are balanced, so anxiety, depression, and irritability are kept away. This is why sleep and sleeping habits act as the primary prevention of any mental and physical problems.

Problems that occur when you sleep less

A variety of problems can occur in the body when you sleep less:

Irritability

Attention deficit and forgetfulness

Weakening of the immune system

Risk of heart disease, diabetes and obesity

Fatigue and laziness in the morning

In addition, if you do not sleep regularly, the stress hormone called cortisol increases, which increases mental fatigue and makes blood pressure abnormal. Therefore, not only sleep, but also sleeping habits and sleeping rules are very important.

Ideal bedtime and schedule

When should you sleep? Sleep time by age

Sleep requirements vary according to age. The following list shows the required sleep time for different ages:

AgeNeeded sleepInfant (0-3 months)14–17 hoursInfant (1–5 years)10–13 hoursAdolescent (13–18 years)8–10 hoursAdult (18–64 years)7–9 hoursSenior (over 65 years)7–8 hours

Going to bed and waking up at the same time every day keeps the body's circadian rhythm or biological clock in check. This makes it easier to fall asleep and sleep deeply.

The importance of maintaining a routine

Maintaining a routine is most important when it comes to sleep. For example:

Going to bed at a specific time at night

Waking up at the same time every day (even on weekends)

Staying away from electronic devices for at least 30 minutes before going to bed

Developing a habit of taking a light bath, meditating or reading a book before going to bed

By creating a routine like this, your body will understand when it is time to sleep, and melatonin hormone will be released, making it easier to fall asleep.

Sleeping Position

Is it better to sleep on your back?

Sleeping on your back is the best position according to many doctors and sleep experts. It distributes the body weight evenly, keeping the neck and spine straight and reducing pressure. Sleeping on your back is best for those who suffer from back or neck pain. However, this position can be harmful for those who have snoring or sleep apnea problems.

Benefits:

Ensures support for the spine and neck

Helps reduce acid reflux (if the pillow is high)

Reduces skin wrinkles

Disadvantages:

May increase sleep apnea and snoring problems

Advantages and disadvantages of sleeping on your side

Side sleeping is the most common and popular sleeping position. It is especially beneficial for pregnant women, people with stomach problems, or people with snoring problems. However, it is also necessary to pay attention to sleeping on the right side and using pillows.

Benefits:

Sleeping on the left side is beneficial for the digestive system, reduces acid reflux

Reduces the risk of sleep apnea and snoring

Reduces pressure on the uterus for pregnant women

Helps in clearing toxins from the brain (glymphatic drainage)

Disadvantages:

Pressure on the shoulders and waist, which can cause pain

Wrinkles can increase on the skin

Using the wrong pillow can cause neck pain

Tips: Placing a small pillow between the knees while sleeping on the side maintains the balance of the waist and reduces the risk of pain.

Is sleeping on the stomach harmful?

Sleeping on the stomach (prone position) is generally considered the most uncomfortable and unhealthy position for the body. In this position, the neck has to be turned, which disrupts the normal position of the spine. It also puts extra pressure on the stomach and chest, making it difficult to breathe.

Disadvantages:

May cause severe pain in the neck and back

May cause difficulty breathing

Spine may become curved

There is a risk of wrinkles and acne on the face

However, for those who feel pressure on the stomach and sleep comfortably, you can try using a special thin pillow, so that the neck remains straight.

Advice: It is better to avoid this position as much as possible. If you have to sleep exclusively on your stomach, support your body with pillows so that there is no excess pressure on the spine.

Proper bedding and