Depression, stroke, diabetes, cancer, accidents, failure, unhappiness, tension, all of them are related with sleep disorders. Sleeping late, not enough and well all invite many diseases and psychological problems. What does “sleeping” mean? If we sleep well, can we unlock the lock?
Arianna Huffington’s secret was not at all inaccessible who was a successful and famous businesswoman among the US media bosses. One day when fainted from tiredness, she decided to change not just her career but also her whole life. She just went into a healthy and adequate sleep pattern. From then on, no matter what happens, she doesn’t start her day without a good night’s sleep. Notwithstanding, Huffington now continues its campaign –which has reached to millions of people in the world– with the following slogan:
“How to be more successful in life: By sleeping well…”
As Huffington, who achieved the success by solving the sleep lock while she was on the verge of burnout syndrome, said; Is sleepless the mother of all sorrows? Maltepe University Faculty of Medicine Educational and Research Hospital Lung Diseases Specialist. Dr. Ender Levent answers this question.
We thought we went to sleep!
Professor Levent says that today’s urban life does not allow for a proper and healthy sleep, and explains the reasons:
“Sounds, images, computers, television, the high speed of business life in the city, the list of things to be done all prevents us from sensing the signals sent by our body throughout the day. We don’t understand whether we’re sleepy or tired. Our priority is to finish the work at hand. As such, our sleep garbled straight ”
How long to sleep?
The need for sleep depends on the age of the person. A newborn baby sleeps 16-18 hours, adolescents 10, and adults sleep 6-8 hours on average. During this period even while sleeping, some sleep problems may occur, says Prof. Levent:
“If we spend almost all of this time in asleep, that means we’re having a good night’s sleep. When we get out of bed, rested, vigorous, ready for the day, this is the sign of having a quality sleep. But if there is a tired, sleepless day, this also indicates that there is a sleep problem.” There are over 70 sleep disorders according to international classifications. The most common problem is sleep apnea syndrome. Defined as the ten seconds of breathless period and lack of oxygen during sleep.
Prof. Levent stated that the diagnosis of this sleep disorder was made in sleep laboratories by measurements made with polysomnography devices.
“Cut of respirations for more than ten seconds occurs for five of more times in an hour indicates the presence of sleep apnea. However, in some people this respiratory arrest is so frequent that some patients who are breathing almost every half minute,” he said.
What happens if we do not sleep well?
Professor Dr. Levent describes the problems caused by insomnia as follows:
. The person feels tired, becomes angry and depressed.
- Failure to draw attention, slow reflexes and perception problems arise.
. Resistance to leptin hormone appears. This is a constant need to eat something during the day. Getting weight is starting.
- Insulinresistance is emerging.
- Stress hormones.
- Especially sleepapneacauses the hormones that affect the sympathetic system in our body. This leads to symptoms such as acceleration and increased blood pressure in the heart rhythm. There is a risk of stroke.
. As the amount of oxygen in the blood decreases, the blood is pumped into the brain for more to meet the oxygen demand of the brain. This causes a wake up with a headache in the morning.
. Over years, high cholesterol, blood pressure, diabetes, cardiovascular diseases can develop.
- So whether you accept that ‘I’m endurable against sleep insomnia’ your body can not be so strong.These diseases may shorten your life.
The easiest recipe: Getting a nap
One way to feel healthy and vivid is to have naps during the day. A half-hour sleep at noon is equivalent of one and a half hours of sleep at night. For the hormones to work properly, children should be in bed to sleep before 22.00 o’clock, and adults before 23.00 o’clock.
These are the golden rules
The rules that should be followed for sleep hygiene, which is the basis of a good sleep, are as follows:
- Sleep at the same time every day.
- Disconnect your computer, television and telephone at least an hour before sleep.
. Stay away from alcoholic beverages and caffeinated beverages at least four hours before bedtime.
- Your bedroom should be quiet and calm.
- Use curtains that cut the light completely.The blackness of the room increases the secretion of melatonin hormone.
- Sleep on a comfortable bed, in comfortable clothing.
- The temperature of the bedroom should not be too high.
- There should be no electronic equipment in the bedroom.
- Use your bedroom to sleep only.You can read books or listen to music to prepare for sleep.But in another room!