A lot of research has been done in recent years on sleep, the mystery of which has not yet been solved. In studies, sleep problems are seen between 20-40% of the society. People over the age of 50 who sleep less than 5 hours a night are at an increased risk of developing chronic health problems. The negative effects of sleep deprivation on the brain, cardiovascular, gastrointestinal, endocrine and immune systems emerge over time. It is necessary to apply some practical suggestions for a quality sleep. Memorial Kayseri Hospital, Department of Neurology Prof. Dr. Nergiz Hüseyinoğlu gave information about sleep and made suggestions.
Maintain sleep quality
Sleep is a resting and repairing process for living things. When people sleep regularly, repair and changes in body organization occur in the cardiovascular, respiratory, nervous, endocrine, gastrointestinal and immune systems. The central nervous system, which is at the beginning of this process, is a command center. All centers of the brain undertake a certain important task in this process. For example, pathways and neurotransmitters (active substances) from the brain stem to the hypothalamus, midbrain and cerebral cortex are activated. 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.
Sleep times vary from person to person.
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 5-6 hours a day and when they wake up, while others state that they feel very well rested after 9-10 hours of sleep. In general, children under the age of 1 sleep an average of 10-16 hours a day, while adolescent children are expected to sleep for 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. Especially as the age progresses, the problem of adapting to shift work arises. In addition, difficulties in falling and maintaining sleep and non-restful, superficial sleep are also common in these people. 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.
Too much sleep is not good either.
Sleeping less than necessary causes certain problems apart from chronic diseases. Problems such as headache, fatigue, malaise, decrease in energy and motivation, mood lability, possibility of making mistakes while driving in traffic, decrease in school performance, decrease in professional performance occur in people who cannot sleep for a sufficient amount of time due to insomnia and shift work. In addition, too much sleep or excessive sleepiness is a condition that is not taken seriously. 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 is fatigue, weakness, decrease in work and school performance, mood swings and focus disorder after waking up.
Immune system linked to sleep
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. Adequate sleep is needed in order to overcome the diseases easily. On the other hand, people with 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.
Tips for insomnia
It has been determined in studies that the main cause of both chronic and acute insomnia is exposure to stress and psychiatric disorders such as depression and anxiety. Apart from this, insomnia; The noise, heat and light of the environment, age, substance or drug addiction and respiratory and heart diseases of the person, restless legs syndrome, sleep apnea and poor sleep hygiene are caused.
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.
Source: (BYZHA) – Beyaz News Agency
