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He claims that sleeping well is much more effective than nutrition and exercise for the immune system. Yavlal said: “When bacteria and viruses enter the body, the immune system detects them and produces antibodies against them. Scientific studies show that these antibodies appear especially during deep sleep and then are produced. So sleeping well is an important factor in fighting viruses and bacteria … “
‘HOURS OF MELATONIN’
“Since the hormone melatonin released for sleep is an antioxidant, it fights many diseases. The hormone melatonin begins to be released around 21:00. It reaches its maximum level at 2 o’clock at night. Preparing to sleep in row 23 is the right thing to do. You need to get up at the same time every day, instead of getting up early or late. In these extraordinary periods, we sit late. Our sleep patterns are deteriorating. We need to pay attention to the hours we used to go to work or the weekdays. “
‘WARRIOR HORMONES ARE THE RIGHT NIGHT’
“Since the release of many hormones released during sleep is at night, sleep should definitely sleep at night and stay awake during the day. We recommend that you get up every day at the same time and early, even if you sleep too late. It is corrected by studies that people who sleep less and sleep poorly suffer from illnesses, especially the flu four times more than those who sleep of good quality. “
‘BANANA AND MILK’
“Sleeping is like a fingerprint. 6-8 hours are generally considered standard. But it also changes according to the nature of each person. We definitely recommend exercising to get a good night’s sleep. It must be suspended three hours before sleeping. So late exercise interrupts sleep. A warm shower is good before bed. It is very important to stop eating and drinking 2-3 hours before sleeping. Foods like banana and milk help sleep. Before sleeping, tea and coffee should be cut. Yeşilçay can interrupt sleep to an advanced degree. You need to pay attention to this. Meditation also makes sleep easier. “
‘DO NOT PASS TELEPHONE AND TABLETS IN THE BEDROOM’
“The most important thing is that having phones and tablets in the room will harm sleep a lot. The blue light emitted by them seriously affects and interrupts sleep. We recommend removing phones, tablets and televisions from the rooms. Although the sleeping position varies from person to person, the most comfortable position is the fetal position. The temperature of the room is also very important. It should be at a temperature of 18-22 degrees for ideal sleep. “
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