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DAYTIME NAP AND NIGHT SLEEP COMPARED
We often wake up at night, but you’re not alone if you think I’ll take a nap during the day and cover up the lack of sleep. So what does science say? The details are in our Turkey Medicals news…
According to the team, this study at Istanbul Medical University, is one of the first to evaluate the benefit of short confections made during the day to date. As a result, the Turkish researchers found that short naps were only associated with mild relief from sleep deprivation.
As part of the study, 325 college-age volunteers were asked to complete a series of cognitive tests twice, in the evening and the next morning. They deconstructed the changes the subjects made between tests. A group of volunteers were sent home to get a good night’s sleep, while others stayed in the lab overnight. Those who stayed up all night took a 30-or 60-minute nap the next day.
Turkish Professor Doctor says the group, who take short naps during the day, make significantly more mistakes in their tasks due to the effects of sleep deprivation than their counterparts who go home and sleep well at night.
Professor Doctor says that slow wave sleep is the most important stage of sleep, when someone is sleep deprived for some time, even just during the day, the need for sleep will occur, especially slow wave sleep will be needed. Turkish Professor says he hopes the research findings highlight the importance of prioritizing sleep given the risks of sleep deprivation in professions such as long-distance truck drivers, police officers or surgeons. He underlines that daytime naps, even if they drink slow-wave sleep, cannot replace a proper night’s sleep.
And for those who don’t sleep well at night, is it no use taking a nap?
* What is slow wave sleep? Why is it important?
• What does not get a good night’s sleep lead to?
* Why is healthy and quality sleep important for people of all ages?
Turkey Medicals member and Chest Diseases and Sleep Specialist Prof. Doctor discussed both the results of this research and the effects of inadequate and poor quality sleep on our health.
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NAP PASSES THROUGH SUPERFICIAL SLEEP, IS INSUFFICIENT
Turkish Professor Doctor says that how many hours of sleep each person needs is genetically determined by birth. He notes that a person needs an average of 7.5 – 8 hours of sleep, but in a small group, the need is 4-5 hours, and in some, 9-10 hours of sleep and above. He said that the most well-known sleeper who sleeps an average of 10 hours a day and takes two hours of NAP is ‘Einstein’, and he evaluates the above-mentioned research findings in the following words.
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IT MUST BE BEFORE 14: 00 AND NOT EXCEED 20 MINUTES
“Nap after insufficient sleep time is an important source of energy to continue the day, but it is not enough to complete the sleep debt. Short nap sleep during the day is mainly spent in superficial sleep. Nap sleep is recommended as a second source of energy if it is done at the right time and for the right time. But nap sleep should not exceed 20 minutes and should be done before 14:00. A late-night nap makes it difficult to fall asleep at night and steals it from nighttime sleep.”
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WORLD RECORD SET 35 MINUTES AFTER GETTING UP FROM NAP SLEEP
In many countries, employers began to encourage employees to nap, sleep in the business world ‘sleep to achieve developed the concept of Turkish Professor Doctor added to increase the performance of employees of sleep and a nap, a nap of sleep underlines that it is very important for the athletes.
When we ask why slow wave sleep (slow wave sleep) is so important, wrinkle tells us.
“Growth hormone is released during deep sleep or slow wave sleep. This stage is the sleep phase in which our body is renewed, organ damage is repaired, and we are provided with rest. Then we go to REM sleep, where the rapid eye movements we dream about are followed. In REM sleep, our cognitive functions are also regulated. It is a sleep period in which unnecessary information is deleted and necessary information is placed. For this reason, it plays an important role in both learning and memory preservation. Getting enough sleep is of great importance for both our body and mental health.”
Not being able to get a good night’s sleep, I often sleep division; Nov common and joint pains, fatigue, weakness, fatigue, daytime sleepiness, memory problems, a decline in work performance, tension, lack of attention, clumsiness, speech language surcmel to, headaches, tremor in the hands that could cause problems such as who stated Turkish Professor Doctor, the stress hormone cortisol release increased in a short time to sleep for weight gain, insulin resistance, digestive system, immune, blood pressure, mood and adds that it has a negative impact on energy use.
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THERE ARE MORE THAN EIGHTY SLEEP-RELATED DISEASES
Turkish Professor Doctor, tired enough time, even though we slept, if we’re getting up, falling asleep to the correct time zone if we are having difficulty falling asleep, frequent breaks if we sleep during sleep, snoring, breathing in your sleep, abnormal movements (legs or throwing a feeling of restlessness in the legs bounce which could be symptoms such as while awake) is stalling to fall asleep if there are abnormal movements such as sleepwalking, sleep eating, or if you have the tendency to sleep and excessive sleepiness during the day, if unhindered says we should have suspected a sleep disorder.
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SLEEP IS ONE OF THE MOST IMPORTANT KEYS TO A LONG AND HEALTHY LIFE
“Sleep is the greatest requirement for the ability to remain cognitively, spiritually and physically healthy, to regenerate and repair the body regularly, to properly release hormones in balance, to continue healthy work of the cardiovascular system and all other systems.” said Prof. Dr. who gives advice for a quality sleep.
Do not fit sleep in the time that increases from the day. Make sleep your priority. Sleep is at least as valuable as nutrition and exercise, and it’s easier.
Keep your bedtime and wake up hours regular. Do not open up Cliffs during sleeping hours on weekends. This condition is known as social jetlag.
Be careful to be asleep between 23:00-05:00 to take maximum advantage of the effect of the hormone Melatonin.decongest.
Be careful to complete the exercise 3-4 hours before bedtime.
Do not be exposed to exaggerated bright light after dark. 3-4 hours before bedtime, it is necessary to avoid the light of televisions, tablets and smartphones with a blue light source. Blue light incorrectly stimulates our biological clock, telling our body that it is still daylight, delaying the release of melatonin. If you have to use devices that contain blue light, you can use glasses that block blue light, or you can alleviate the problem by switching to Night Mode.
Avoid coffee, cigarettes and alcohol.
In recent studies, it has been shown that the biological clock is not only located in the brain, but that each organ has its own biological clock. Because of the food consumed late in the evening, the organs associated with digestion are forced to continue digestion, rather than rest and repair themselves. Be careful not to eat heavily before sleep to give your internal organs time.
Air out your room before bed. It’s easy to fall asleep in a cool environment. So make a habit of ventilating your bedroom before going to bed. Set the temperature of your room to 18 degrees, which is the ideal bedroom temperature.
During the period when the body goes to cool down, it becomes easier to fall asleep. If you are having trouble falling asleep, it is best to take a hot bath before going to bed.
If you have difficulty falling asleep due to anxiety or anxiety, difficulty stopping the flow of thought, according to your preference; meditation, yoga, breathing exercises will contribute to falling asleep. Again, in the afternoon, you can keep notes by reviewing your concerns and plans, review the points you can check here and relax.
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Turkey's world-renowned organ transplant specialist. Dr. Demirbaş has 104 international publications and 102 national publications.
Physician's Resume:
Born on August 7, 1963 in Çorum, Prof. Dr. Alper Demirbaş has been continuing his work as the President of MedicalPark Antalya Hospital Organ Transplantation Center since 2008.
Prof. who performed the first tissue incompatible kidney transplant in Turkey, the first blood type incompatible kidney transplant, the first kidney-pancreas transplant program and the first cadaveric donor and live donor liver transplant in Antalya. Dr. As of August 2016, Alper Demirbaş has performed 4900 kidney transplants, 500 liver transplants and 95 pancreas transplants.
In addition to being the chairman of 6 national congresses, he has also been an invited speaker at 12 international and 65 national scientific congresses. Dr. Alper Demirbaş was married and the father of 1 girl and 1 boy.
Awards:
Eczacibasi Medical Award of 2002, Akdeniz University Service Award of 2005, Izder Medical Man of the Year Award of 2006, BÖHAK Medical Man of the Year Award of 2007, Sabah Mediterranean Newspaper Scientist of the Year Award of 2007, ANTIKAD Scientist of the Year Award of 2009, Social Ethics Association Award of 2010, Işık University Medical Man of the Year Award of 2015, VTV Antalya's Brand Value Award of 2015.
Certificates:
Doctor of Medicine Degree Hacettepe University Faculty of Medicine Ankara, General Surgeon Ministry of Health Turkey EKFMG (0-477-343-8), University of Miami School of Medicine Member of Multiple Organ Transplant, ASTS Multiorgan Transplant Scholarship. Lecturer at Kyoto University. Lecturer at University of Essen, Research assistant at the University of Cambridge .
Professional Members:
American Society of Transplant Surgeons, American Transplantation Society Nominated, Middle East and Southern Africa Council Transplantation Society 2007, International Liver Transplantation Association, Turkish Transplantation Association, Turkish Society of Surgery, Turkish Hepatobiliary Surgery Association.
Disclaimer:
Our website contents consist of articles approved by our Web and Medical Editorial Board with the contributions of our physicians. Our contents are prepared only for informational purposes for public benefit. Be sure to consult your doctor for diagnosis and treatment.
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