Adequate sleep is an essential condition for a healthy life. According to the Centers for Disease Control and Prevention (CDC), lack of sleep increases the risk of obesity, hypertension, diabetes, heart disease, mental illness, and early death. Fox News in the United States announced nine of the most noteworthy sleep research findings from last year.

◇Catch up on sleep over the weekend

According to a study published in 'Sleep Health,' people who sleep at least an hour longer on weekends have a lower risk of developing cardiovascular disease compared to those who do not. This health benefit was particularly evident in individuals who sleep less than 6 hours on weekdays and sleep 2 hours more on weekends. Dr. Mark Siegel from NYU Langone Medical Center in New York stated, "Although this study is observational and has its limitations, it is true that compensating for lack of sleep can reduce the risk of metabolic-related diseases."

◇ Regularity is more important than the amount of sleep

Getting to bed and waking up at regular times every day is more beneficial than sleeping 7 to 8 hours every night. A research team from Harvard University in the United States analyzed that going to bed and waking up at different times each day disrupts the circadian rhythm, leading to negative health effects such as fatigue, decreased concentration, and an increased risk of chronic diseases.

Use of wearable devices should be moderate.

Use wearable devices that measure sleep duration and sleep quality, but do not become overly obsessed with the data. According to a study published in the Journal of Clinical Sleep Medicine, obsessing over sleep tracking data can lead to an anxiety disorder called sleep anxiety. Sleep anxiety refers to an obsession or worry about improving sleep data or maintaining perfect sleep. People who are compulsive or anxious about sleep tracking with wearable devices should stop using them or consult a sleep specialist.

◇Taking care of mental health

Lack of sleep affects psychological state and mental health. Conversely, mental health issues increase the risk of developing other sleep disorders such as insomnia. In fact, according to 'Com,' a manufacturer of sleep and meditation apps, 78% of people with insufficient sleep experienced mental health problems.

Active daytime lifestyle

Create a comfortable environment where you can be active during the day and sleep well at night. Sleep quality tends to be lower in winter compared to other seasons. This is because reduced sunlight decreases melatonin production, which helps promote restful sleep, and the cold leads to more sedentary behavior rather than exercise, making people more prone to depression and lethargy. According to a survey by an American mattress company, 25% of respondents said that waking up in winter is the most difficult, and 21% said that winter makes them the most tired. Therefore, during winter, it is important to stay alert by doing light exercises or taking walks during the day and to get enough restful sleep at night to improve sleep quality.

◇ Do not check the time after waking up

If you wake up from sleep, you should not look at your cell phone or watch. Checking the time increases stress and makes it difficult to fall back asleep. San Francisco sleep expert Dr. Biquan Luo said, "When you wake up and check the time on your phone, your body is drawn to other stimulating elements on the phone, which causes tension and makes it harder to fall asleep again." He recommended relaxing by breathing slowly and gradually relaxing your body instead of checking the time. If you cannot fall back asleep within 10 to 15 minutes, it is also good to get out of bed and engage in quiet, minimally stimulating activities.

◇Bedding Inspection

Mattresses and bedding such as bed mattresses can influence the quality of sleep. If you experience symptoms such as difficulty falling asleep, neck pain in the morning, or allergies, you should check your mattress. When choosing a new mattress, factors such as your sleeping position, body type, and preferences for texture and material should all be considered.

◇External lighting and blue light blocking

To get a good night's sleep, it is important to prevent external light, such as streetlights, from entering the bedroom. Using curtains, blinds, or similar coverings to block out light can improve sleep quality. It is also advisable to block blue light emitted from devices such as smartphones, computers, and tablets. Dr. Shelby Harris from Albert Einstein College of Medicine in New York said, "Using orange-toned lighting in the bedroom and keeping it dark helps promote sleep."

◇How to fall asleep within 5 minutes

Some experts claim that the 'military sleep technique' can help you fall asleep in under five minutes. The military sleep technique is a method used by the U.S. military during World War II, which involves slowly breathing deeply while gradually relaxing all the muscles in the body. Starting from the face, then the shoulders, arms, and hands, gradually relax the muscles as you breathe deeply. After relaxing the muscles down to the legs, it is helpful to imagine a peaceful scene to release mental tension. Dr. Alex Dimitriou, a psychiatrist and sleep medicine specialist at Menlo Park, USA, said, "Focusing on deep breathing and relaxing muscles has the effect of clearing the mind, which helps you fall asleep quickly." It is more effective to slow down muscle use from the moment you prepare for sleep.

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