"Go to bed when you are asleep, but if you can not sleep even after more than 20 minutes, do not force it, change the environment, a quiet environment will help you, do not use the bedroom for food, work, sports, etc. Room temperature should be 20-24 degrees, bedding and pillow should not be disturbing, bedding suitable for weight and orthopedic disturbances, sleeping after 16:00 may disrupt the night's sleep, daytime sleeps should not exceed 20-30 minutes, 2-3 hours before bed food, 4-5 hours before coffee, black tea, cola drinks should be cut.If you are asleep, it may be appropriate to eat buttermilk, yoghurt and crackers before going to bed.Heavy alcohol breaks the structure of sleep.It also makes use of regular alcohol. Exercise relieves sleepiness Heavy exercise, should not be done near sleep, Stretch-relaxation exercises can be made up to the sleeping hour. You can evaluate whether you have a sleep problem. "
"Snoring is a common problem, and if you wake up tired in the morning with snoring and you feel tired in the daytime, if your wife warns you 'breathe in your sleep,' the problem is not just snoring. If you have pain and involuntary movements in your legs without falling asleep, you may have your syndrome if you feel like your bed is being pulled out of your bed while you are sleeping or your legs are moving involuntarily.In both cases you should go to the sleep center. Sleeping troubles such as daytime tension, sleep problems, sleeping conditions such as the bed room condition, sleeping drugs in the eardrum, nighttime alcohol and restraint can further deteriorate the sleep structure.When sleeping does not stop or wakes up and sleeps again If your food affects your life negatively, it is time to apply to a sleep center. The reason for the assessment here will be investigated and appropriate treatment will be applied. Some cases of insomnia can also be recorded as a sleep ".