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HOW ARE YOU DOING WITH SLEEP? WHY IS QUALITY SLEEP IMPORTANT?
The topic of ‘sleep’ is very important when taking psychiatric and psychological anamnesis. Components of a quality sleep are getting up rested in the morning, sleeping all night long without waking up, and feeling rested during the day. If these components cannot be provided, it means that a quality sleep process cannot be carried out at night. The expert Turkish Psychologist wrote…
First of all, lifestyle (alcohol-smoking-substance use or not), diseases of the individual, if any, and the drugs he uses should be examined. If these factors are absent, a person should definitely have their blood values checked and see an internal medicine specialist who approaches them holistically with the results. Supplements that will be used for missing values should only be under the control of a physician and a specialist dietitian in Turkey.
A quality sleep process is necessary for memory, concentration, learning, emotional state regulation, individual functions, as well as for both physical and psychological well-being. In addition, both metabolism and immune functions can be corrected during sleep.
Now, while we all remember once again how important sleep is for our lives, for our health and for us to stay fit; come on, let’s talk about the circadian rhythm. We may be unfamiliar with the word circadian in everyday usage. The word is derived from the Latin words ‘circa’ and ‘diem’. Circa; around diem also means day. A popular saying of the time; Carpe diem is like saying live in the moment, catch the time. The circadian rhythm is our biological clock, which covers all life activities within the sleep-wake cycle.
The biological clock of man has been on rest (sleep) since time immemorial, the day is spent hunting and gathering in the morning, the sun is setting. Research shows that a very important hormone appears on the scene with the darkness of the night; ‘Melatonin’ can only be secreted efficiently in the dark, so we can understand the meaning of moving with the day cycle. Roughly, the sun has risen; let’s get up. The sunset has come; it’s already dark, let’s go to sleep around 23.00. This is our normal biological clock, that is, our circadian rhythm. Okay, I know it’s not so easy to sleep at 23:00. The biological clock of all of us may not be strictly compatible with these two clocks. Then, first of all, we will observe the times when we can be productive and feel good about ourselves.
In a 24-hour day, you have also noticed that there are time periods when your energy is going through the roof, you are spending more efficiently, or you feel that you are not productive. For example, maybe you’re not a morning person, and you’re not a night bird, because maybe you can be called an afternoon person. You have also often heard the terms ’morning person‘ and ’night bird’. In fact, what is told by these statements is that everyone has their own unique circadian rhythm, and it can also be more diverse than what was written above. Finally, once the sun has set and start the day with the daylight, slowly falling asleep of it (generally the right), as well as you must discover ourselves by observing our own biological clocks because, over time, genes, environmental conditions and lifestyle, it is very natural biological clock, our transformation.
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6 TIPS TO REGULATE CIRCADIAN RHYTHM THAT SUPPORTS YOUR PSYCHOLOGICAL HEALTH?
1- Going to bed at the same time every night and getting up at the same time by setting an alarm.
2- Prevention of excessive daytime sleepiness (exceeding 1.5 hours).
3- Sleeping in a dark room, if possible, with sleeping bands.
4- The use of blinds, blackout curtains (blackout).
5- Shortening the duration of artificial light (At least 1 hour before going to sleep, be away from the screen light in advance.)
6- Taking care that the room temperature is ‘cool’.
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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.