Brain Awareness Week and Sleep Health
Celebrated between March 10-16 Brain Awareness Week, aims to raise public awareness about the importance of brain health. The events organized in this special week reveal critical issues for human health. Head of the Department of Neurology, Istanbul Atlas University Faculty of Medicine Prof. Dr. Ozgur Bilgin Topcuoglu, held a conference titled “I Sleep, Therefore I Exist” in this context. The conference emphasized the place and importance of sleep in human life.
The Importance and Nature of Sleep
Sleep is a process that covers about one third of human life, but is often not given enough importance. Prof. Dr. Topçuoğlu, “a state of unconsciousness from which a person can be awakened by stimuli such as sound or light” or “a different state of consciousness” It is defined as. It states that sleep provides energy conservation and development and repair of the nervous system in all mammals. In this context, the sleep process is directly related to the nervous system, which controls arousal, automatic functions, behaviors, cognitive functions and intracellular mechanisms.
Sleep Disorders and Their Effects
Sleep disorders can seriously affect an individual's quality of life. Prof. Dr. Topçuoğlu states that these disorders negatively affect academic and professional performance and increase the risk of accidents at work and while driving. In addition, sleep disorders can cause psychological and social adaptation problems, leading to a significant decrease in the quality of life. Therefore, it is extremely important to take the necessary precautions to protect sleep health.
Short-Term Insomnia and Its Consequences
In adults, short-term insomnia is a common problem, with a prevalence rate of 30-50%. Chronic insomnia is estimated to be seen at a rate of 5-10%. Individuals who experience insomnia two or more times a week for three months may be diagnosed with chronic insomnia. Short-term sleep deprivation poses serious risks by increasing traffic accidents by 4,5 times. The reflexes of sleep-deprived individuals decrease to levels similar to those of people who have consumed alcohol, and this negatively affects their ability to drive.
Meaning and Recall of Dreams
In order to remember dreams, the level of consciousness must be elevated. The most frequently remembered type of dream is the one seen in the morning. When we spend an average of 6-7 sleep cycles during a night, we experience one REM sleep in each cycle. Dreams are not related to the area of our brain that creates consciousness, but to emotional states originating from subcortical centers. For this reason, dreams are generally areas that do not contain a logical sequence and where anything is possible.
Sleeping Habits and Tips
Establishing a healthy sleep routine is critical to reducing insomnia. Prof. Dr. Topçuoğlu emphasizes that certain habits should be adopted before falling asleep. Here are some tips to improve sleep quality:
- Get up at the same time every morning: Create a regular sleep schedule for your body clock.
- 30 minutes before bed: Relax your mind by doing relaxing activities.
- Avoid heavy meals: Eating a heavy meal close to bedtime can negatively affect sleep quality.
- Don't go to bed without feeling sleepy: If you're not feeling sleepy, get out of bed and do something relaxing.
- Caffeine and alcohol: Reduce caffeine intake after lunch and avoid alcohol consumption before bed.
- Bedroom environment: Keep your bedroom quiet, dark, and slightly cool.
Sleeping Pills and Caution in Their Use
Sleeping pills can be effective in the short term, but should be used with caution. Prof. Dr. Topçuoğlu states that sleeping pills should be avoided and that such drugs should only be used with the advice of a specialist. Keeping a notebook by your bedside to jot down your worries during the day can help you relax your mind.
In conclusion, sleep health is an important element that affects our overall quality of life. Considering the biological functions of sleep and its effects on human health, it is extremely important to review and improve our sleep habits. In this context, creating a conscious sleep pattern is essential to living a healthy life.
