What is written here is not a doctor's recommendation, but a review of current research. Since I had similar problems, I combined my experiences with these researches and wrote them here. Your sleep problem may be caused by a psychological disorder such as severe depression, mood disorder, etc. Please get a doctor's opinion.

As a software developer, I've had this problem a lot since 2005. It has caused problems all over my life. I will share my ideal solution despite the drugs I use and the doctors and psychologists I go to. You can follow me on my social media accounts to catch similar content and software developments. If you don't have time, you can read the conclusion step directly here.

Why do programmers have so many sleep problems?

Some programmers have a lot of sleep problems because they do work that requires a high degree of focus and concentration. Therefore, long working hours and being under a high degree of mental load can disrupt their sleep patterns. Also, because the software development work is done by looking at the computer screen all day, it can be another reason that it may be difficult for them to fall asleep at night. If you have sleep problems as a software developer, try to make your working hours regular and at the same time try to reduce the mental load that your work puts on you. Also, try to get enough rest during the day and try to provide the conditions for falling asleep at night (for example, by reducing the lighting in your room).

What is blue light? How does it cause sleep problems?

Blue light is a wavelength of light that is more intense in the sky during daylight hours. Blue light is emitted by devices such as computer screens, cell phones, tablets, and some LED lamps. This light disrupts our body's natural sleep patterns and can reduce our sleep quality. In particular, exposure to blue light at night can negatively affect our sleep quality by reducing the production of the hormone melatonin. For this reason, we should turn off our mobile phones and other devices or use filters while using them to avoid exposure to blue light at night. Also, try to reduce the lighting in your room at night and wear hats and glasses to reduce blue light emission.

For a quality sleep, it is recommended to get away from blue light sources at least 1-2 hours before. This will help our body re-establish its natural sleep patterns. In particular, try to turn off our mobile phones, tablets and computers at night and try to dim the lighting in your room. In this way, you can try to provide suitable conditions for a quality sleep by reducing blue light exposure.

What are the best times to sleep?

Natural sleep times are unique to each person and are often influenced by age, gender, lifestyle and other factors. Usually, however, the hours when people enter deeper sleep periods at night are between 9 pm and 3 am. Between these hours, the depth of sleep increases step by step and the body is fully rested during this period. Therefore, falling asleep between these hours may be more suitable for quality sleep.

A brief academic background (We will use this)

What are the Sleep Levels?

Sleep levels are determined by changes in brain activity and body movements during sleep. Sleep levels can be listed as follows:

  1. Awake level (Awake)
  2. Reduced alert level (Sleep Threshold)
  3. Deep Sleep (Non-REM Sleep)
  4. REM Sleep

Awake level: At this level, brain activity is high and body movements are low.

Reduced alertness: At this level, brain activity begins to decline and body movements are less. This level is called the sleep threshold and the tendency to fall asleep increases at this level.

Deep Sleep (Non-REM Sleep): At this level, brain activity is further reduced and body movements are minimal. At this level, the body is fully rested and hormones are produced. At this level, the depth of sleep gradually increases.

REM Sleep: At this level, brain activity increases by becoming awake and body movements decrease. At this level, the eyes move quickly and the dream is seen.

Sleep levels change gradually during sleep, and these changes repeat throughout a person's sleep time. Transitions between sleep levels are achieved during sleep with short periods of sleep called ram sleep. Ram sleep is short sleep periods that are repeated frequently during the sleep period, during which body movements decrease and brain activity decreases. Periods of ram sleep occur between periods of deep sleep during sleep and usually last 20-30 minutes.

Now let's focus on how the deepest sleep can be deepened by looking at the scientific studies and of course our daily life.

The following recommendations can be made to prolong ram sleep or sleep more deeply:

Establish a regular sleep pattern: Establishing a sleep pattern improves your sleep quality and helps prolong ram sleep. Therefore, try to go to bed and wake up at the same times at night, and establish a routine sequence of activities (for example, read a book or meditate) before falling asleep.

Reduce stress: Stress can negatively affect sleep quality and reduce ram sleep. Therefore, try to reduce stress and learn stress management techniques (for example, meditation, breathing exercises or daily walks).

Get physical activity: Physical activity improves sleep quality and helps prolong ram sleep. Therefore, try to exercise regularly on a daily basis. But remember, intense workouts at night can negatively affect sleep quality, so try to reduce the intensity of nighttime workouts.

Optimize sleep environment: Optimizing sleep environment improves sleep quality and helps prolong ram sleep. Therefore, try to optimize the temperature, humidity and lighting of your room. Also, try to find a comfortable position in bed and use a comfortable mattress, pillows and sheets on the bed.

Follow a healthy diet: A healthy diet improves sleep quality and helps prolong ram sleep. Therefore, try to consume high amounts of protein, high fiber foods and foods high in vitamin C at night. Also, try not to consume excessive amounts of food and drink at night while following a healthy diet at night. In particular, excessive consumption of caffeine and alcohol at night can adversely affect sleep quality and reduce ram sleep. Therefore, try to reduce excessive caffeine and alcohol consumption at night.

Scientific research has proven that physical activity, especially during the day, significantly improves sleep quality. For further reading: The Benefits of Exercise for the Clinically Depressed

In Conclusion

Not to mention that the software developers are not good at physical activity and the health problems that will start to increase with the habit of working remotely, especially insomnia. The brain, which works constantly during the day, wants to continue working when we go to bed, it is full of adrenaline. The blue screen pulls out all the melatonin. Not to mention the stress of bugs and the working environment. While it is already very difficult to fight with abstract enemies, we are also dealing with people. This makes your sleep worse, and insomnia worsens our social and work relationships. We want to sleep at night, but our body is not tired enough and there are enemies. It's doing what we've been doing for tens of thousands of years: we start keeping watch out of danger.

Based on the data here, small additions to our lifestyle should solve the sleep problem without drugs. If it does not resolve despite all these, of course, it is time to visit a sleep polyclinic.

  1. At least half an hour of heavy sports (running, cardio, fitness) etc., after work in the afternoon or evening.
  2. Go out in the sun even if the weather is cloudy at noon. Vitamin D will also be obtained from the sun indoors. This will protect you against depression.
  3. Define your bedtime. Get away from the computer 2 hours before this time and from the phone 1 hour before this time. Activate night modes. If you're going to watch television, pull the light all the way down.
  4. You should stop drinking coffee no later than 3 pm.
  5. Completely stop eating 3 hours before bedtime. Including fruits and vegetables.
  6. Go to bed at your bedtime. If you can't sleep for half an hour, take a hot shower.

It would be a very bad choice to apply directly to drugs. In a short time, the effects of these drugs weaken and they can cause addiction as well as different problems. First create your routine and sleep forever. Keep your routine simple. If you quit, don't be afraid to start again.