What is Poor Quality Sleep? What Can Poor Quality Sleep Cause?

Cheerful girl stretching in bed Top view of happy blonde woman with clock lying under blanket
Cheerful girl stretching in bed Top view of happy blonde woman with clock lying under blanket

📩 29/09/2023 12:08

Liv Hospital Chest Diseases Specialist Prof. Dr. Ferah Ece made a statement by pointing out that if sleeping disorders are not treated, they lead to heart, blood pressure, obesity, gastrointestinal diseases and psychiatric disorders.

What is poor sleep?

Stating that the main measure of a good sleep is that a person wakes up vigorously in the morning and feels fit during the day, Liv Hospital Chest Diseases Specialist Prof. Dr. Ferah Ece said, “Poor quality sleep is characterized by constant waking up at night and morning fatigue. Sleep disorders cause breathing irregularities, and these irregularities cause the person to wake up sometimes partially or completely during the night. "These states of half or full wakefulness prevent the patient from sleeping deeply and uninterruptedly and impair the quality of sleep." he said.

What can poor sleep cause?

Prof. Dr. Ferah Ece underlined that poor quality sleep, accompanied by very loud snoring and waking up with a feeling of suffocation, disrupts concentration and reduces immunity, and stated that forgetfulness, waking up with a headache in the morning, nausea, and irritability are frequently encountered situations.

"Sleep in the dark at night to wake up refreshed in the morning"

Pointing out that it is necessary to sleep in the dark in order to wake up vigorously in the morning and strengthen the immune system, Prof. Dr. Ferah Ece said, “Because the melatonin hormone, which regulates the immune system and protects the body's biological clock, is secreted between 23.00 and 05.00. "When you sleep in the dark between these hours, the hormone renews the cells." he said.

Prof. Dr. Ferah Ece said that the recommendations should be followed in order to sleep comfortably and made the following warnings:

"Lose weight: When you lose weight, breathing during sleep will improve and sleep will be more restful, and daytime sleepiness will decrease. Avoid alcohol and sleeping pills: Alcohol consumption should be stopped at least four hours before bedtime. Excessive alcohol suppresses breathing and increases the frequency and severity of respiratory arrests during sleep. Alcohol and drugs such as sleeping pills, muscle relaxants, anti-anxiety, and painkillers can cause relaxation of the upper respiratory tract muscles and cause airway obstruction. Quit smoking: The irritation caused by smoking is thought to increase the severity of snoring and apnea. Quitting smoking is very helpful in improving sleep breathing. Do not sleep on your back: Lying on your back causes the soft tissues in the neck and throat to slide backwards, resulting in narrowing or complete obstruction of the airway. Pillows placed on the patient's back or a tennis ball placed in a pocket sewn into the back of his pajamas may prevent the patient from lying on his back. Choose a comfortable and orthopedic pillow: Sleeping on comfortable mattresses and pillows that provide body support, especially for the elderly, those with joint problems, arthrosis, heart and lung disease, improves their sleep quality. Those with bone, muscle and joint diseases should use orthopedic mattresses and pillows. Make sure your sheets, duvet covers and pillowcases are made of cotton: Cotton fabric is recommended as it is a material that allows air flow. Eat your meal at least 3 hours before going to bed: It is necessary to allow the stomach to empty and reduce pressure on the heart and breathing when lying down. Avoid fatty, fried and spicy foods for dinner: Fatty, fried and spicy foods eaten at dinner can also cause reflux, making it difficult to fall asleep and disrupting sleep quality.”