Prof. Nevzat Tarhan: “Insufficient sleep accumulates debt”

President of Üsküdar University, Psychiatrist Prof. Nevzat Tarhan, was a guest on ATV Main News. Speaking about “falling asleep quickly,” Tarhan emphasized that falling asleep quickly is not always an indication of good-quality sleep. He noted that consistently falling asleep in less than five minutes during most sleep episodes is an “alarm sign,” and pointed out that falling asleep excessively quickly may indicate accumulated sleep debt or certain sleep disorders. Tarhan also stated that the key to healthy sleep is waking up feeling rested in the morning and establishing a sleep schedule that is compatible with one’s biological rhythm. He said, “Sleep debt accumulates.”

“Falling asleep quickly is not always an indication of good sleep”

Prof. Nevzat Tarhan stated that, in terms of sleep hygiene, falling asleep quickly is not always an indication of good and healthy sleep. He noted that, under normal circumstances, the time it takes a person to fall asleep is 10 to 20 minutes. Tarhan said: “There is a phrase we commonly use when assessing sleep hygiene: ‘Sleep debt accumulates.’ Falling asleep quickly is not always an indication of good sleep. Just as being unable to sleep can be a problem for the brain, excessive sleep can also be problematic. In fact, falling asleep extremely quickly is often considered a cry for help from the brain. Under normal circumstances, what we call sleep latency, meaning the time it takes to fall asleep, is 10 to 20 minutes. If it exceeds 20 minutes, this may indicate insomnia, specifically what we call sleep onset insomnia. If a person falls asleep very quickly, this means their sleep latency is very short. Some people say, ‘I fall asleep before my head even reaches the pillow.’ If this happens every day and continuously, it means there is accumulated sleep debt and is a sign of sleep deprivation. People may occasionally fall asleep quickly during the day when they are extremely tired because the body needs sleep. This can be interpreted as the brain sending a message saying, ‘I need sleep. I have sleep debt.’”

“If you fall asleep in less than five minutes during most of your sleep episodes, it is an alarm sign!”

Drawing attention to the fact that falling asleep excessively quickly may be a symptom of certain sleep disorders, Tarhan stated that conditions such as sleep apnea, narcolepsy, and excessive daytime sleepiness should be evaluated, particularly.

Tarhan said: “We frequently encounter this situation in people with sleep apnea. If a person sleeps for 7 to 8 hours but wakes up at night feeling unable to breathe or as though they are choking, if the person sleeping next to them witnesses pauses in their breathing, and if they also snore and have a thick neck, we consider them to be at high risk of sleep apnea. If there is excessive daytime sleepiness, narcolepsy should also be considered. In addition, a condition called cataplexy, which is characterized by sudden muscle weakness or loss of muscle tone following intense laughter or excitement, can be one of the important symptoms of narcolepsy.”

Tarhan noted that excessive sleepiness can also occur for various other reasons, saying: “Excessive sleepiness can be seen in people who consume large amounts of alcohol, those who work shifts, and individuals whose biological rhythm and chronobiology have been disrupted. In such cases, we can evaluate daytime sleepiness using the Multiple Sleep Latency Test, or MSLT. Falling asleep within 2 to 3 minutes or five minutes is not a healthy condition. Particularly if this happens frequently and is accompanied by excessive daytime sleepiness or sudden muscle weakness, it should be evaluated. If you fall asleep in less than five minutes and this occurs during most of your sleep episodes, we can consider it an alarm sign.”

Falling asleep after meals should also be taken into consideration…

Tarhan stated that excessive sleepiness occurring particularly after meals should also be taken into consideration: “If a person becomes sleepy during the day despite getting enough sleep, for example, if they fall asleep during a meeting, while talking, or while driving, or if they experience what we call ‘microsleep,’ in which they appear to be asleep even with their eyes open, this indicates sleep attacks. Such situations are signs that the person is not getting enough sleep at night and is sleeping too little. In these individuals, a sleep evaluation may be necessary, particularly in terms of rapid sleep onset and shortened sleep latency.”

Drawing attention to the fact that daytime sleepiness can also be associated with metabolic causes, Tarhan continued: “For example, people who consume excessive amounts of carbohydrates may experience severe sleepiness after eating, even if they have slept at night. In this case, what we call reactive hypoglycemia occurs, meaning that blood sugar levels drop excessively. When blood sugar drops too much, the brain sends the message, ‘There is not enough sugar in the blood. Slow down,’ and the person becomes sleepy, weak, and fatigued. This is actually one of the early warning signs of Type 2 diabetes and one of the early signs of metabolic syndrome. If a person experiences sleepiness after meals, this should also be evaluated.”

“The key is to wake up feeling rested in the morning”

Emphasizing that sleep patterns should be established in accordance with the biological rhythm, Prof. Nevzat Tarhan said: “A person’s natural physiological sleep duration is generally between 5 and 8 hours. Some people can feel rested after only 5 to 6 hours of sleep. We call these individuals ‘short sleepers.’ For others, it may be eight hours. These people belong to what we call the ‘long sleeper’ group. The key point here is waking up feeling rested in the morning. In other words, we may not feel completely rested immediately after waking up, but if we feel rested half an hour or an hour later, this can also be considered healthy. Unintentional dozing during the day, however, is an indication of unhealthy sleep.”

Tarhan stated that irregular sleep schedules can negatively affect the biological rhythm: “Some people do not have consistent bedtimes and wake-up times. Their biological rhythm has even adapted to jet lag. Although the body may appear to have adapted to this irregularity over time, when sleep debt accumulates, a person may fall asleep very quickly. The key is to align sleep as much as possible with the biological rhythm and to make it a habit to go to bed and wake up at consistent times. This is also an important part of sleep hygiene. It is important to pay attention to unintentional dozing during the day. In such cases, it is advisable to consult a specialist. Pulmonologists who specialize in sleep apnea, as well as neurology and psychiatry specialists working at institutions with sleep laboratories, can provide assistance with sleep-related problems.”