Sleep has an important role in the regulation of metabolic events, emotional regulation, physical performance, memory and learning. It is necessary for our good life and health.
The concept of "sleep hygiene" comes to the fore in terms of maintaining sleep health. Sleep hygiene; It is defined as the principles and practices that improve sleep quality. Sleep hygiene principles are an inexpensive and effective approach to treating sleep disorders without side effects. Regulation of sleep environment and sleep duration, regulation of food intake, regulation of daily activities and development of mentally controlled behaviors are considered as sub-dimensions of sleep hygiene training.
CAUSES OF SLEEP DISORDER
Anxiety/anxiety
Stress
extreme excitement
states of indecision
Alcohol and caffeine consumption
drug use
SYMPTOMS OF SLEEP DISORDER
difficulty falling asleep
Excessive sleepiness during daytime
Shortness of breath in sleep
Dry mouth while sleeping
excessive forgetfulness
Nasal congestion and snoring
Persistent drowsiness
Deterioration in morale and motivation
Waking up tired from sleep
Stagnation in sexuality
TYPES OF SLEEP DISORDERS
INsomnia Disorder (INSOMNIA DISORDER)
It is the most common sleep disorder. It is defined as difficulty falling asleep and staying asleep despite sleeping conditions being met. Individuals with insomnia disorder state that they cannot fall asleep for hours, their sleep is frequently interrupted even if they fall asleep early, and they cannot fall asleep again when they wake up. Insomnia often accompanies physical diseases. On the other hand, chronic insomnia also poses a risk for mental (depression) and physical (high blood pressure) diseases.
EXCESSIVE SLEEP (HYPERSOMNOLANCE)
It is defined as being excessively sleepy during the day and not being able to fully wake up due to sudden awakenings, despite a normal sleep time (at least 7 hours). Individuals who experience this condition, also known as sleep drunkenness, cannot stop sleeping after a long sleep, and it takes a long time to wake up.
SLEEP APNEA
It is defined as repeated seizures of breathing during sleep. It is the cessation of air flow for more than 10 seconds during sleep. It is more common in individuals who are overweight, snore loudly, have high blood pressure, and have nose or throat disorders.
NARCOLEPSY
It is defined as excessive sleepiness and sleep attacks during the day, sudden short-term muscle contractions, sudden inability to move or speak while waking up or falling asleep, and hallucinations. These individuals have difficulty staying awake for long periods of time.
CIRCADIAN RHYTHM SLEEP DISORDER
Circadian rhythm (body clock) is the natural sleep-wake cycle that repeats every 24 hours. If this cycle is disrupted, the person falls asleep in the morning and wakes up at noon or in the afternoon.
DEPRESSED DREAMS (NIGHTMARE, NIGHTMARE)
The person usually wakes up with scary dreams towards the end of the night's sleep. It is more common in childhood. In this situation, which can be repeated several times during the night, the dream is remembered when you wake up and the person may be afraid of going back to sleep. It is temporary in childhood; It may become chronic in adults. It is common in post-traumatic stress disorder.
SLEEPWALKING (SOMNAMBULISM)
It is a sleep disorder accompanied by automatic behaviors such as making repetitive movements, sitting in bed, getting up and walking around, opening doors, and eating, usually in the first few hours of sleep. During a sleepwalking episode, the person's face is dull, he moves by looking at a single point, he does not respond to the surrounding people and it is difficult to wake him up. This condition, which is rare in adults, is common in children.
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