Chest Diseases Specialist Prof. from Memorial Bahçelievler Hospital Sleep Center. Dr. Sinem İlaz gave information about poor quality sleep.
Mentioning that poor quality sleep tires the body, Prof. Dr. Sinem İlaz said, “Poor quality sleep can be defined as sleep that is insufficient in duration, poor quality or not restful. There are some points that should be considered in order not to reduce the quality of sleep. You should not go to bed too late, alcohol, tea or coffee should not be consumed close to bedtime. Since tea and coffee are stimulating, they delay sleep, while alcohol disrupts the structure of sleep and prevents it from being restful. The inability to start sleep despite spending enough time in bed or waking up frequently at night makes sleep poor quality. The person may not have been able to deepen the sleep even though he did not realize that he had woken up, and he may not have had a sufficiently restful sleep due to frequent awakenings. Frequent respiratory arrest or shallowing during sleep also prevents sleep from being deepened and restful. he said.
Saying that sleep makes a great contribution to the development of children, Prof. Dr. Sinem Iliaz said, “In the newborn period, babies grow up with sleep. After each sleep phase, the baby collects its energy and gets tired and sleeps again. The need for sleep decreases with age. An adult may need an average of 7-8 hours of sleep. This period may vary from person to person. While there are people who need 10 hours of sleep a day in order to maintain their daily functioning, there are also individuals who are very comfortable with 5-6 hours of sleep. he said.
Stating that the immune system is weakened and the body may become open to infections, Prof. Dr. Sinem Iliaz said, “Therefore, diseases can occur frequently. If there is sleep apnea syndrome, which is a disease characterized by cessation of breathing during sleep, and if it is not diagnosed and treated, it can cause traffic and work accidents due to excessive daytime sleepiness, high blood pressure and rhythm disorders that are difficult to control. For this reason, the treatment of sleep disorders should be carried out without losing time. In this regard, sleep tests are carried out in sleep centers where expert teams on sleep disorders are employed and the necessary treatment planning is made individually. said.
prof. Dr. Sinem İlaz said the following as 6 suggestions to improve sleep quality:
- In order to get the 7-8 hours of sleep required for adults, one should go to bed before it's too late.
- The sleeping room should be ventilated during the day, bed linen should be changed frequently, and sleep in comfortable clothes that are not too tight.
- The quiet and dark room makes it easier to fall asleep and release melatonin. If the person needs a light source, lighting should be done so that it does not reflect directly on the face.
- Drinking a lot of fluids close to bedtime, drinking alcohol, tea and coffee is not recommended as it will impair the quality of sleep.
- It is not recommended to spend a long time with a smart phone, tablet and TV, which is called a white light source, before going to bed, as it will be stimulating.
- If there are complaints such as snoring, witnessed apnea, excessive daytime sleepiness or waking up in the morning without rest, applying to sleep apnea outpatient clinics to be evaluated for sleep apnea syndrome will be beneficial in terms of diagnosis and initiation of treatment.