A quality sleep is essential for a vigorous body and a healthy brain. Most of us feel very tired and exhausted when we wake up in the morning, even though we have had enough sleep. This exhaustion and fatigue affects the work we do throughout the day and we have problems in producing quality work. So why do we get out of bed in the morning as if we haven’t slept and rested even though we’ve had enough sleep?

There could be many different reasons for this. All of these reasons are ultimately tied to the quality of sleep, and we find ourselves getting out of bed in the morning as if we haven’t had a good night’s sleep. If you are asking how to get rid of this problem, you need to get away from your behaviors that negatively affect sleep quality. In this article, we briefly talked about them…

Here are the habits that negatively affect sleep quality:

Irregular Sleeping Hours

One of the most important factors on sleep quality is sleeping and waking routines. So if you have irregular sleeping hours, your sleep quality will decrease drastically. Everyone’s body has a biological clock and accordingly, the body wakes up on its own. If you don’t create a sleeping and getting out of bed routine, your biological clock will be disrupted and you will get out of bed in the morning with poor quality sleep and never rested.

Eliminating this problem is very simple. If you can, you should go to bed before midnight and get out of bed when you feel sleepy.

Shortcuts Made During the Day

Naps made during the day are the enemies of night sleep and naturally sleep quality. If you want to take a nap before or after dinner when you come home tired from work, you are doing it wrong. Remove all the naps you make during the day, even if they are short, from your life as much as possible and spend your days with only night sleep.

In this way, you will both fall asleep more easily at night and get a quality sleep

Night Snacks

You should stop eating something 3-4 hours before going to sleep. Because snacking before going to bed harms the quality of sleep. Going to bed with an empty stomach will help the body rest during sleep and will allow you to wake up more vigorously in the morning.

Also, stay away from excessively spicy dishes, sweets and fatty foods at dinner as much as possible. If you can’t give up your night snacking habit, our last recommendation is to consume easy-to-digest foods 1-2 hours before going to bed, provided that they are less.

Sleeping in Artificial Light

Another habit that negatively affects sleep quality is sleeping in artificial light. The faster you leave this habit, the faster and more positive contributions you will make to your sleep quality. First of all, sleeping in artificial light causes melatonin, known as the sleep hormone, to not be secreted in the body, and therefore sleep duration and sleep quality are seriously reduced.

In addition, sleeping in artificial light causes deviations in what is known as the circadian rhythm, popularly known as the biological clock. If you make your sleeping environment as dark as possible, you will improve your sleep quality a little bit.

Bad Habits Like Alcohol and Smoking

If you think that your sleep quality is not good enough and you want to improve it, you should remove bad habits such as alcohol and cigarettes from your life. Drinking high amounts of alcohol disrupts sleep quality by causing sleep interruptions.

In addition, smoking can make it difficult to fall asleep at night, as well as cause frequent awakenings at night. You can improve your sleep quality by removing these two items and other similar bad habits from your life

A Sedentary Lifestyle

If you are very inactive during the day, you may have trouble falling asleep at night. For this, you must adopt an active lifestyle. Walking during the day, various sports activities and simple exercises will help you improve your sleep quality.

If you move actively during the day and make it a habit, you can go to sleep more easily at night; In this way, you can have a quality sleep.

With the arrival of summer, the word “detox” took its place in our lives. In other words, it is the right time to immerse ourselves in the light foods of summer after the high-calorie foods of the winter season. If you missed a lot these days, if you want to give yourself a little break and moreover, if you want to rest your body, summer detox may be for you. First of all, let’s start our article by briefly talking about what a summer detox is.

What is a summer detox?

It is a type of detox made with summer fruits and vegetables. It consists entirely of light vegetables and fruits. It relieves the body, calms and relieves fatigue. When you say detox, don’t think of those waters that make you hungry right away. Summer detox is a form of purification. It is made with healthy vegetables and fruits. The primary purpose is to purify and lighten the body. Summer detox is a special nutrition program that includes delicious summer fruits and vegetables. It is made to rest the stomach that is constantly busy digesting heavy meals and getting tired. It is an ideal purification method especially for those who have digestive problems. It is said that he lost 3 kilos in 3 days. Doing it for a long time harms the body, so it is important to do it judiciously

In the summer detox list, the day starts with a glass of water with lemon. It is followed by green-rich smoothies. Snacks are important, for example, carrots are ideal. At lunch, green delicacies are supported, such as a low-fat salad with plenty of greens. When it comes to detox, a diet based on only liquid consumption and fasting comes to mind, but summer detox is the opposite of these. The purpose of summer detox is to purify and lighten the body. In doing so, he benefits from every food; It offers a nutrition program rich in protein, calcium, vitamins and minerals. All this is of course limited. It is not a free-for-all nutrition program, but it gets support from many vitamins and minerals. It is recommended to apply for a total of 3 days because too much can be harmful. Losing so much weight at once will alleviate the edema in the body, but it is a question mark whether it will make you lose weight more than fat. Such diets are more beneficial for edema. For this reason, it is recommended to be done in between long-term diets.

What should be considered when doing a summer detox?

The first and most important thing when doing a summer detox is to be convinced that it is not a sustainable diet. Summer detox is not done all the time, it is done occasionally to purify the body. Your dietitian or doctor should definitely approve because not every detox is good for everyone. In order not to endanger your health, you must consult your doctor. It is not a suitable diet for those with serious or chronic conditions. It may interact with the drugs you use regularly, so doctor approval will be required again. In order to benefit from the summer detox effectively, it is necessary to keep water consumption at an ideal level. Regular water consumption is very important. The quality of your sleep is also one of the factors that affect the efficiency of the summer detox. You must pay attention to your sleeping pattern. A summer detox accompanied by a regular exercise program will definitely benefit. If you have the opportunity, apply the summer detox with sports. Summer detox offers a limited nutritional option, that is, it is applied with limited foods. This can negatively affect your health after a while, so you should not eat one type of diet for a long time. Summer detox does not support weight loss in the long run and cannot be done for a long time. The only way to make weight loss permanent is healthy eating and exercise. Such intermediate detoxes are effective in purifying the body and without relieving edema. Summer detox does not support weight loss in the long run and cannot be done for a long time. The only way to make weight loss permanent is healthy eating and exercise. Such intermediate detoxes are effective in purifying the body and without relieving edema. Summer detox does not support weight loss in the long run and cannot be done for a long time. The only way to make weight loss permanent is healthy eating and exercise. Such intermediate detoxes are effective in purifying the body and without relieving edema.