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SLEEPLESSNESS AND EFFECTIVE WAYS TO DEAL WITH IT
The pandemic process has exacerbated sleep problems… Here are recommendations against this problem, which can lead to obesity, depression, diabetes and heart disease in the long term…
Sleep plays an important role in physical, mental and spiritual development. The sleep process, which the body and brain use to relieve fatigue of the day, store and process what they have learned, heal damage and ailments in the body, replace the missing chemicals, weakens immunity when it is not well evaluated, causing health problems.
Neurology Specialist Prof. Doctor in Antalya JCI Hospital, explained how to cope with the growing problem of insomnia, especially during the pandemic:
Stick to your permanent sleep plan
This means going to bed at the same time every day and getting up at the same time. At weekends, you can make very little change to your sleep plan, but limit the difference to no more than an hour. Be in bed at a certain time every evening, which should never exceed 23.30, and set the time to 08.00 in the morning, calculating the average sleep of 8 hours (you know, the ideal sleep is 7-9 hours) and wake up.
Don’t nap
If you are having trouble falling asleep at night and continuing to sleep, taking a nap during the day will most likely miss your night’s sleep even more. If you decide to take a nap, you should do it in the afternoon and limit it to 30 minutes.
Take advantage of natural light
Spending time outside, even on a cloudy day, helps your brain clock work correctly and maintain a healthy sleep-wake cycle. It is best to expose yourself to natural light for at least 20 minutes first thing in the morning. You can do this by opening the curtains, sitting on the sill of a sunny window or enjoying a coffee by sitting on the balcony.
Avoid heavy eating in the evening
It is best to eat dinner a few hours before bed or even finish eating after 19: 00 in the evening. Excessive consumption of processed carbohydrates and sugary foods can also prevent you from sleeping at night. In addition, the consumption of these nutrients decreases the amount of potassium and magnesium in your body. Magnesium and potassium are minerals that calm your nervous system, if they are sufficient in your body, you can sleep quality and deep sleep. You also get these minerals from green leaf vegetables. If you consume too much protein but not enough vegetables, the stimulant phosphorus instead of the calming potassium and magnesium keeps your nervous system afloat and prevents you from sleeping at night. Therefore, consume vegetables and fruits at dinner.
Avoid stimulants that interfere with sleep
As you know, caffeine can keep you afloat at night, it’s best to avoid drinking coffee, tea, soda, alcohol and eating chocolate six hours before bed. In the same way, nicotine and other chemicals in cigarettes keep you awake, so if you smoke, please don’t drink in the evening.
Be sure to exercise
Doing sports or exercise can prepare you for a good sleep. But stop exercising 3-4 hours before bedtime. If you don’t have time and are going to do it at night, it is better to do relaxing exercises such as yoga and simple stretching movements.
Keep technology out of your bedroom
Do not take your laptop, smartphone or other high-end devices to bed with you. Even the light coming out of these tools can disrupt your body’s internal clock, and using these tools has a stimulating effect.
Give yourself a period of relaxation before bed
Physically and psychologically stressful activities before going to bed trigger the secretion of the stress hormone cortisol in your body, which makes you more alert and stimulated. Instead, take a warm shower before bed, read a relaxing book or listen to calming music.
Turn your bedroom into a sleeping room
The room should be dark, quiet, cool (21-22 degrees), your bed with pillows on top should be comfortable and supportive of your body. It is very important to block the light from outside, to do this, install thick curtains on your window.
Get out of bed if you can’t sleep
Don’t lie awake counting sheep or your worries or keeping your eyes on the clock; get up, go to another room and read something or drink herbal tea until you fall asleep again.
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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.