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6 Important Suggestions to Improve Sleep Quality

Sleep is known as the recovery process of the body by resting and preparing for the new day. After a quality sleep, you can start the day more vigorously and energetically. Information learned during the day is placed in long-term memory during sleep. However, there are times when the quality of sleep decreases in daily life. Especially during stressful periods, sleep quality decreases and it can be difficult to sleep. Poor quality sleep can also pave the way for various health problems. Chest Diseases Specialist Prof. from Memorial Bahçelievler Hospital Sleep Center. Dr. Sinem İlaz gave information about poor quality sleep.

Poor sleep makes the body tired

Poor quality sleep can be defined as sleep that is insufficient in duration, poor quality or not restful. There are some points that should be considered in order not to reduce the quality of sleep. You should not go to bed too late, alcohol, tea or coffee should not be consumed close to bedtime. Since tea and coffee are stimulating, they delay sleep, while alcohol disrupts the structure of sleep and prevents it from being restful. The inability to start sleep despite spending enough time in bed or waking up frequently at night makes sleep poor quality. The person may not have been able to deepen the sleep even though he did not realize that he had woken up, and he may not have had a sufficiently restful sleep due to frequent awakenings. Frequent repetitive respiratory arrest or shallowing during sleep also prevents deepening and resting sleep.

Sleep time varies for each individual.

Sleep makes a great contribution to the development of children. In the newborn period, babies grow up with sleep. After each sleep phase, the baby collects its energy and gets tired and sleeps again. The need for sleep decreases with age. An adult may need an average of 7-8 hours of sleep. This period may vary from person to person. While there are people who need 10 hours of sleep a day in order to maintain their daily functioning, there are also individuals who are very comfortable with 5-6 hours of sleep.

Increased risk of accidents and illness

If adequate and quality sleep is not followed, the immune system weakens and the body may become open to infections. Therefore, diseases can occur frequently. If there is sleep apnea syndrome, which is a disease characterized by cessation of breathing during sleep, and if it is not diagnosed and treated, it can cause traffic and work accidents due to excessive daytime sleepiness, high blood pressure and rhythm disorders that are difficult to control. For this reason, the treatment of sleep disorders should be carried out without losing time. In this regard, sleep tests are carried out in sleep centers where expert teams on sleep disorders are employed and the necessary treatment planning is made individually.

Pay attention to these to improve sleep quality

1. In order to get the 7-8 hours of sleep required for adults, one should go to bed before it’s too late.

2. The sleeping room should be ventilated during the daytime, bed linen should be changed frequently and sleep in comfortable clothes that are not too tight.

3. The quiet and dark room makes it easier to fall asleep and release melatonin. If the person needs a light source, lighting should be done so that it does not reflect directly on the face.

4. It is not recommended to drink a lot of fluids close to bedtime, and to consume alcohol, tea and coffee, as it will impair the quality of sleep.

5. Spending a long time with a smart phone, tablet and TV, which is called a white light source, before going to bed is also not recommended as it will be stimulating.

6. If there are complaints such as snoring, witnessed apnea, excessive daytime sleepiness or waking up in the morning without rest, applying to sleep apnea outpatient clinics to be evaluated in terms of sleep apnea syndrome will be beneficial for diagnosis and initiation of treatment.

Source: (BYZHA) – Beyaz News Agency

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