Attention, those who sacrifice their sleep... We have bad news for you
Are you among those who cut back on sleep to gain time during the day? Then we have bad news for you: every hour you steal from your sleep means a negative contribution to your body's 24-hour sleep rhythm and pattern. Make your sleep, and the hours you set aside for it, a priority for a healthier, longer, and higher-quality life.
Known as our "Circadian Rhythm"—the name given to the human body's 24-hour biological clock, easily influenced by factors such as light and body temperature—it affects our hormone release, cell renewal, body temperature, appetite, physical and mental vigor, and the quality of our sleep.
Our circadian clock, located in a part of the brain, learns about the length of day and night through information coming from the retina, interprets this information, and transmits it to our pineal gland. This is how our body begins to act on the information it receives from our circadian clock, secreting more serotonin, adrenaline, and cortisol during daylight hours. Actions such as waking up in the morning and springing into action are made possible thanks to these hormones.
As daylight begins to fade toward evening, the serotonin hormone secreted during daytime hours gives way to melatonin, known as the sleep hormone; the release of other active hormones slows, and our body temperature begins to drop. Melatonin, which continues to be secreted throughout the night, continues until our brain is reunited with daylight through our eyelids.
IF THE BALANCE IS DISRUPTED
This perfect balance established by nature can be disrupted as a result of environmental and climate change, travel, illness, and changes in daily routine. For example, anyone traveling between two different time zones can experience effects known as "jet lag," such as fatigue, insomnia, changes in eating patterns, balance disorders, and digestive system disruptions.
EFFECTS ON OUR IMMUNE SYSTEM
Certain immune cells increase during sleep, which is why the night is the most ideal time for repair and healing. In addition, melatonin, known as the sleep hormone, is an excellent antioxidant that fights free radicals and other toxins. For this reason, quality sleep is among the foremost building blocks of a healthy immune system.
HOW DO WE PROTECT OUR RHYTHM
Stay awake during the day: Daylight is among the leading factors affecting our circadian rhythm. Make use of natural sunlight during the hours you need to stay awake.
Sleep in darkness: To benefit more from your sleep hormones, get help from curtains or an eye mask you can wear while sleeping.
Follow the sunset: The most ideal time for a good sleep is between 22:00-23:00 in the evening. Schedule yourself to sleep about three to four hours after sunset.
Put your sleep hours in order: Take care to keep your evening meals light, avoid stressful television programs, leave your fatigue behind, and establish a comfortable sleep routine.
Start the day well: Open your curtains and take in the sun as you begin each new day. If possible, try to get some fresh air by staying outside for a few minutes. Sleep disorders are grouped into three main categories: insomnia, hypersomnia, and parasomnia. Insomnia is difficulty falling asleep and difficulty maintaining sleep, such as waking up frequently at night or waking up too early in the morning and being unable to fall back asleep. It is also briefly described by patients simply as sleeplessness.
Hypersomnia is excessive sleep, while parasomnia is abnormal sleep behavior such as talking in one's sleep or sleepwalking.
The causes of insomnia can briefly be listed as follows:
• Psychophysiological
• Psychiatric disorders (for example, depression)
• Medical illnesses (fever, painful conditions, hyperthyroidism, etc.)
• Alcohol and medications
• Chronic use of central nervous system stimulants (amphetamines, caffeine)
• Tolerance to, or discontinuation of, central nervous system depressants
• Chronic alcoholism
• Sleep-related breathing disorders
• Sleep apnea syndrome
Insomnia is a very serious problem. It is essential to take a comprehensive and detailed history from the patient. The measures to be taken for sleep disorders are multifaceted, including diet and physical activity regulation, psychotherapy, pharmacological treatment, neural therapy, magnetic field therapy, and acupuncture. If you have this condition and are having trouble falling asleep, it would be beneficial to see a specialist without wasting time. Fighting insomnia is very important.
You can find neural therapy and Hüseyin Nazlıkul's other treatment methods here.
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