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DON’T LET THE SO-CALLED ‘GOOD NIGHT’ STAY
Many of us have problems sleeping at night without interruption and having a healthy sleep pattern. Whereas a good night’s sleep even has a positive effect on our immune system. Leaving the World Sleep Day on March 17th behind, we received tips from experts on choosing the right bed and getting a good night’s sleep.
According to Turkish experts, a poor-quality sleep lowers our immunity, slows down our pace during the day.
Then let’s listen to the experts immediately about the changes we need to make and the measures we need to take. A good bed is very important for a good sleep. “If we got up in the morning and left the bed rested, pain-free and peaceful, that bed is a good bed for us,” says physiotherapist. Neurology specialist Prof. Dr. warns: “If you have difficulty falling asleep, you don’t get enough sleep, and you wake up early, you can’t evaluate your relaxation time needed to fall asleep well. Fall asleep happy no matter what.”
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TAKE A HOT SHOWER, GO TO BED IN A ROOM WITHOUT LIGHTS
Turkey Medicals member and Turkish Neurology specialist Prof. Dr. told:
– Before going to sleep, you can take a hot shower or take a hot, decaffeinated herbal tea (lemon balm, jasmine, chamomile, etc.) you can consume it. After a shower, your body temperature drops, partly mimicking the condition experienced during sleep. That’s why you fall asleep easier.
– You can sleep better if the bedroom is cool. The ideal room temperature is 21-23 degrees.
– Lie down in a completely dark room. Melatonin is secreted only in the dark. You can make curtains for your bedroom from light-resistant fabric. Make your bedroom free from potential sleep inhibitors such as television, mobile phone or computer.
– Get to bed at the same time every day and try to wake up at the same time in the morning. Reducing your sleep time on weekdays and sleeping late on weekends does not make up for the lack of sleep of the whole week. This will make it difficult to wake up early again on Monday morning. The difference between the hours of decommissioning and departure on weekdays and weekends should be no more than 1-1.5 hours. So, if you go to bed at 22.30 on a weekday, your bedtime on a weekend should be no later than 00.00.
– Exercise is very important for our body and our health. But not so late in the evening. It is most ideal to exercise for at least 30 minutes on average 5 days a week, in a time from 17.00 to 19.00. Exercise is helpful for sleep, but exercising within 3 hours before bedtime can increase your sleep problems.
– Pay attention to the hours when you use caffeine and nicotine. Coffee, black tea and chocolate contain caffeine, and just like nicotine as such, it is stimulating. The ideal is,
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IT IS DECAFFEINATED, TAKEN FROM 9.00 TO 13.00, NOT EXCEEDING 300 MG PER DAY
– Drinking alcoholic beverages before going to sleep can help you relax, but it keeps you in a lighter sleep phase, depriving you of deep sleep and REM sleep. Heavy alcohol consumption can also cause breathing irregularities at night.
– Avoid consuming heavy foods and drinks late at night. A light snack is acceptable, but a heavy meal leads to fatigue and discomfort. Your digestive system will be busy digesting what you eat instead of cleaning itself in sleep and resting, and it will get tired. Consuming too much fluid at night can also increase the amount of urine and cause you to wake up frequently. You should drink water evenly throughout the day.
– Some heart, blood pressure, and asthma medications, as well as those used for coughing, colds, or allergies, can disrupt your sleep patterns. If you have a sleep problem, be sure to check with your doctor if the medications you use affect your sleep. If necessary, change the hours of taking the medication.
– Before going to bed, do less active work that will relax you. Activities such as listening to relaxing music, reading a book should be part of the sleep ritual.
– Make the right use of daylight. Daylight is important for adjusting the daily sleep pattern. Try to go outside for at least 30 minutes every day in the daylight around noon. If possible, wake up with the sun or use very bright light in the morning.
– If you are still awake after being in bed for more than 20 minutes, or if you are starting to feel anxious and anxious, get up and do something relaxing until you fall asleep. Anxiety about not being able to sleep and the psychological pressure of this can make it difficult to fall asleep.
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THE BED SHOULD BE CHANGED IN 6-7 YEARS
Turkey Medicals member and Turkish Physiotherapist told:
– When choosing a bed, we should make a choice taking into account our sleep health and habits. Thermal comfort, mattress top layer materials and environmental features come to the fore in the choice of mattress. Double beds need to be supported according to body type.
– A hard mattress should be preferred especially for spinal conditions such as herniated disc or scoliosis in order to support the body adequately and take the correct position. If you move a lot during sleep, soft beds should not be preferred, as they restrict movement inside the bed. If you are very overweight, hard beds should not be your choice. Usually for those who lie on their backs, it is important that the waist and neck remain straight along the entire spine, with sufficient support of the spine.
– A soft mattress should be preferred by people who are physically weak. This condition, which is important for a balanced distribution of our body weight, allows us to have a comfortable sleep experience. For those who are more prone to lying face down, choosing a soft mattress can lead to increased back and neck pain.
– People with neck disorders should make choices that will put or support the neck and spine in a neutral position when choosing beds and pillows. This situation, which varies according to the sleeping positions, should be arranged ergonomically according to the expectations of the person. You can get rid of neck pain with the right pillow that you will choose according to the correct lying position. It is more correct for people with neck pain to lie on their back or on their side. We can support the head and neck area with orthopedic pillows.
– The choice of mattress for lumbar disorders should usually be neither too hard nor too soft. Beds of medium hardness and again supporting the spine should be preferred.
– A good bed should be adjusted to the person. At least 20-25 cm longer than the person’s height and its width should also be at least 90-100 cm.
– In an average of 6-7 years, the beds should be changed, and during this period, their position should be turned clockwise so that the foot part reaches the head every 2-3 months. This becomes even more important if there is an obvious weight in between people who sleep or sleep together. Turning the bottom of the beds inside out so that it is at the top of the upper layer creates an unhealthy situation in terms of the upper layer raw materials and because both sides are different from each other.
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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.