Suggestions for Solving Sleep Problems

Memorial Kayseri Hospital, Department of Neurology Prof. Dr. Nergiz Hüseyinoğlu gave information about sleep and made suggestions.

Sleep is a resting and repairing process for living things. When people sleep regularly, there are repairs and changes in body organization in the cardiovascular, respiratory, nervous, endocrine, gastrointestinal and immune systems. Dr. Nergiz Hüseyinoğlu said, “All the centers of the brain undertake a certain important task in this process. Brain regions that regulate being awake and sleep determine the transition to sleep, the duration and phases of sleep, and the waking time by making a balanced transition to each other during healthy sleep. During the NREM period of sleep, relaxation of the heart muscle, decrease in blood pressure, respiratory rate and metabolic rate occur. It is known that there is a mutual communication and interaction between the brain and the immune system during the sleep process. Some changes occur in the endocrine system during sleep. While growth hormone and prolactin secretion increase during normal sleep, cortisol and thyroid stimulating hormone secretion decrease. For this reason, it is recommended that breastfeeding mothers pay attention to their sleep and get enough sleep in order to have sufficient milk secretion. he said.

How many hours of sleep should be evaluated individually. There are no definite limits for all ages in this regard. Some people feel rested and energetic when they sleep and wake up for 5-6 hours a day, while others state that they rest very well after 9-10 hours of sleep. Dr. Nergiz Hüseyinoğlu said, “In general, children under the age of 1 sleep an average of 10-16 hours a day, while adolescent children are expected to sleep 8-12 hours. The sleep duration of adults varies between about 6-9 hours. As we get older, the duration of sleep decreases and sleep becomes more superficial. Healthy individuals usually wake up 1-2 times a night and sleep in blocks. There are certain stages of night sleep and these stages show a successive transition to each other. Frequent interruptions of night sleep can cause disruption of this sleep architecture. People whose sleep is interrupted at night become tired, irritable during the day, and experience a lack of attention and concentration. In particular, people who work in shifts often suffer from lack of attention, excessive sleepiness, and poor mental and physical performance because they stay awake during normal sleeping hours due to their profession. Insomnia is 1,5 times more common in women than men. Especially in postmenopausal women, insomnia is more common due to night sweats and hot flashes. said.

Sleeping less than necessary causes certain problems other than chronic diseases, such as insomnia, shift work, headaches, fatigue, malaise, decrease in energy and motivation, mood lability, possibility of making mistakes while driving in traffic, decreased school performance, occupational Stating that there are problems such as a decrease in performance, Prof. Dr. Nergiz Hüseyinoğlu continued as follows:

“In addition, too much sleep or excessive sleepiness is a very underrated condition. This problem may be a sign of another underlying problem and life-threatening diseases. It is the daytime manifestation of diseases such as obstructive sleep apnea, narcolepsy and sleep movement disorder. In addition, symptoms such as excessive sleepiness and sleeping a lot during the day are seen in depression, dementia, heart, diabetes and lung diseases. It is expected that we feel rested and energetic after a quality sleep. Evidence of not getting a good night's sleep are fatigue, weakness, decreased work and school performance, mood swings, and focus disorder after waking up.

There is a reciprocal regulatory link between sleep and the immune system. It is known that the immune system of patients who have a quality sleep is repaired during sleep. Stating that he needs enough sleep to overcome diseases easily, Prof. Dr. Nergiz Hüseyinoğlu said, “On the other hand, people who experience chronic sleep deprivation can get sick more easily. Scientific studies have shown that during sleep deprivation, some values ​​of the immune system are suppressed and some are activated. The immune system also has a regulatory effect on sleep. The increase of some molecules, such as cytokines, impairs sleep quality and architecture. When evaluated in the light of scientific data, it is seen that adequate and quality sleep is needed for the immune system to work well. he said.

to insomnia; Stating that the noise, heat and light of the environment, age, substance or drug addiction and respiratory and heart diseases, restless legs syndrome, sleep apnea and poor sleep hygiene are the causes, Prof. Dr. Nergiz Hüseyinoğlu made the following suggestions:

• First of all, sleep hygiene should be reviewed and corrected. Experts should be informed about sleep hygiene and it should be aimed for the person to gain more correct and healthy sleep habits.
• Those with sleep problems should be advised to go to bed at the same time every night, get up at the same time every morning, and avoid daytime naps.
• It is important to arrange sound, light and heat in the bedroom.
• Caffeinated beverages should not be consumed at least 6 hours before bedtime, and meals should not be eaten close to bedtime.
• Alcohol and tobacco should not be used before sleep
• Intense and strenuous physical activities should be avoided until 3-4 hours before bedtime.