Experts emphasize that quality sleep is very important for mental and physical health, stating that sleep is a basic need like eating and drinking. Prof. Dr. Nevzat Tarhan points out that sleep rests both the body and the brain, and that to ensure sleep hygiene, one should primarily sleep in darkness. Tarhan also makes recommendations on sleeping positions: “The ideal sleeping position is on your right side. Since the heart is on the left, lying on your left side creates pressure on the heart. When lying on your right side, the heart works more comfortably. Additionally, stomach emptying becomes easier. Lying on the left side is especially not recommended for overweight and elderly individuals,” he says, also warning that sleep apnea can cause sudden heart attacks.
Prof. Dr. Nevzat Tarhan: “The healthiest is to sleep on your right side”
Üsküdar Üniversitesi Founding Rector, Psychiatrist Prof. Dr. Nevzat Tarhan, provided information about the importance of quality sleep and sleep hygiene.
Sleep patterns turned upside down with lamps and electricity
Tarhan stated that hygiene is used in the sense of preventive health, and cleanliness is hygiene, emphasizing the importance of sleep hygiene. Tarhan said: “When we talk about sleep hygiene, it refers to information on how we should sleep to ensure sleep is of high quality, productive, and protective. After the invention of lamps and electricity, our sleep patterns were disrupted. Nights used to be dark, and people were forced to sleep. The restorative effect of sleep naturally manifested itself. But now day and night have merged, and nights have become like days.”
Poor quality sleep is the biggest health problem!
Tarhan stated that many diseases emerge when sleep hygiene cannot be maintained, saying, “Many diseases, from premature aging to a poorly functioning immune system, allergic diseases, forgetfulness, and fatigue, have started to appear. A poorly functioning immune system means that many hidden diseases in the body emerge early. Therefore, poor quality sleep is the biggest health problem. The most important factor disrupting sleep hygiene is the presence of light in the dark at night, exposure to light. Especially at night, blue light suppresses the sleep generators in the brain’s wakefulness centers. Sleep cannot begin in the brain. Since sleep does not begin, the brain continues to work at night. The restful effect of sleep does not manifest.”
Sleep deprivation can lead to schizophrenia
Underlining that sleep is a basic need like eating and drinking, Tarhan said, “There are experiments conducted on sleep. They keep mice awake for 6 weeks, and stomach ulcers form in the mice. The greatest torture for a human is to be constantly exposed to high light and prevented from sleeping. Consequently, a condition we call sleep deprivation syndrome emerges. When fatigue substances accumulate in the brain, and there is a predisposition, schizophrenia develops. Some symptoms that could be precursors to Alzheimer’s appear.”
The brain repairs itself during sleep…
Stating that sleep has two types of effects on the body, Tarhan said, “The first is to rest the body and eliminate fatigue substances from it. In the brain, there are arteries, veins, and lymph vessels. Lymph vessels clean all discharges and accumulations in the body. These waste materials accumulate in the veins, come from there to the liver, where breakdowns begin, then go to the kidneys, where eliminations begin. During the day, these substances accumulate, and at night, they are eliminated during sleep. When a person does not sleep, fatigue substances accumulate. Then, conditions like distraction and drowsiness emerge. This is one of the most important causes of traffic accidents. Another effect of sleep is to repair the brain. During REM sleep, where rapid eye movements occur, the body and muscles relax, but the brain works, the brain repairs itself.”
Those who cannot fall asleep within 20 minutes should seek expert help
Prof. Dr. Nevzat Tarhan stated that the region in the brain that secretes serotonin during the day and melatonin at night is the same, saying, “Daylight suppresses melatonin secretion. If a person sleeps in light, melatonin release is suppressed, so sleep is not deep. The absence of deep sleep also disrupts sleep architecture. After falling asleep, the REM period, during which the brain rests, begins within 90 minutes at the latest. However, in individuals with depression, it can be as short as 5-10 minutes. This is because the brain urgently needs rest. Of course, if a person is very tired during the day, they can enter REM sleep quickly, which is considered normal.”
Tarhan added that if a person cannot fall asleep within 20 minutes after lying down, this situation is considered a disorder and expert help should be sought, continuing:
“Melatonin secreted during night sleep powerfully strengthens the immune system. Night outings and late bedtimes/wake-ups cause the sleep period to shift. Melatonin is the brain's most powerful antioxidant. B vitamins are also important in melatonin production. But most importantly, darkness. The blue light emitted by phones and computers disrupts sleep and spoils sleep quality. Yellow light is minimally and partially harmless. However, the ideal is to sleep in complete darkness. Room temperature also affects sleep hygiene. If it is too hot or too cold, sleep quality will again be impaired.”
There are many problems affecting sleep quality
Referring to problems that cause sleep disorders and negatively affect sleep, Tarhan said, “There is an initial sleep disorder we call onset insomnia. In this, the person falls asleep late. In maintenance sleep disorder, sleep is frequently interrupted. There is also termination sleep disorder, where the person wakes up early in the morning and cannot sleep again. All of these are sleep disorders. There are also movement disorders during sleep. For example, some people fall out of bed. Some have behavioral disorders such as sleepwalking. Restless legs syndrome is very common. A person cannot sleep all night just because of the need to shake and rub their legs.”
The biological clock works according to the moon's time
Stating that there is a tremendous biological clock in the body, Tarhan said, “When we talk about the human biological rhythm, we are actually talking about a period of 24.5 hours. The Earth's clock is 24 hours, but the brain's biological clock is indexed to 24.5 hours. Even though humans live and are born on Earth, the brain's clock works according to the moon's time. This biological clock is also seen in women's menstrual cycles. It is 28 days, not 30. Because the hormones in the brain are secreted accordingly. The human brain is set according to the moon's time. The Creator of humanity designed its biological nature according to the moon's time. If humans worked according to Earth's time, they would be lazy. They wouldn't be forced to wake up early, wouldn't feel the need to be spurred on, and would remain a creature that eats, drinks, and sleeps. When it's 24.5 hours, the biological clock says 'sleep,' but the Earth's clock says 'don't sleep.' In such a situation, the body is forced to move away from laziness. It spurs our body's biology. What this means is that the brain works for 24.5 hours, and every day we have to stay awake half an hour longer.”
Sleep apnea can cause sudden heart attack and death
Prof. Dr. Nevzat Tarhan emphasized that sleep apnea is the most significant factor affecting sleep, stating, “Cessation of breathing during sleep is sleep apnea. There are two types of sleep apnea. One is obstructive sleep apnea, where breathing stops due to the blockage of the nose and throat. The person suddenly wakes up at night taking a deep breath. Cessation of breathing at night is a cause of sudden heart attack and death. Sleep apnea is more common in individuals with high blood pressure, who are overweight, and have thick necks. There is also brain-derived central sleep apnea. When apnea occurs, oxygen in the blood decreases. Since the brain cannot produce the command 'wake up, breathe,' it can result in a heart attack or cardiac arrest. In these types of sleep apnea, a device is attached to the person. When oxygen in the blood drops, the device automatically supplies oxygen to the brain.”
The healthiest is to sleep on your right side
Tarhan stated that they recommend individuals experiencing sleep problems due to obstruction to tie a tennis ball to their backs to prevent them from sleeping on their backs or stomachs, saying, “These individuals usually don't sleep on their sides. When they tie a tennis ball to their back, they are forced to sleep on their side. When lying on their side, the nose also opens, and apnea does not occur. The ideal sleeping position is on your right side. Since the heart is on the left, lying on your left side creates pressure on the heart. When lying on your right side, the heart works more comfortably. Additionally, stomach emptying becomes easier. Lying on the left side is especially not recommended for overweight and elderly individuals.”
The bedroom should not be used for spending time
Prof. Dr. Nevzat Tarhan concluded his words by listing what needs to be done to increase sleep quality:
“It is important for the room to be completely dark. One should avoid stimulants like caffeine in the evenings and also not engage in heavy sports late at night. Going to bed with a clear mind facilitates falling asleep. Anxious thoughts and making plans for the next day disrupt sleep. If the bedroom and bed are used for spending time other than sleeping, the brain cannot fully give the 'go to sleep' command. Therefore, it should only be used for sleep. The problem of teeth grinding also impairs sleep quality; precautions should be taken. Having consistent sleep and wake-up times ensures that the brain gives the sleep command when it is time.”