You can get 8 hours of sleep by sleeping for 3.5 hours and.
“The ingenuity is to wake up early not to sleep late”
“The blessing of day and the yield are hidden in the night”
Insomnia / Sleep disorder is a sleep problem. It can be explained by the general narration that falling asleep or unable to continue sleep mode during night. If it lasts longer than a few nights, insomnia may cause pathological consequences by affecting the physiological trail. You will see that if you look at human life, you spend about one third of your life in sleep. Sleep and wakefulness is a necessary cycle for our body to rest, for the secretion of our hormones and for our brain to function efficiently again.
The world has many physical laws (there is gravity). But one of the most important power and energy that regulates our life is the solar energy that reaches us with photons. This energy, without exception, affects all body cells (bones, veins, skin, etc.). When we look at the hemoglobin in our opinion, we can easily see that it shows a close structural similarity with the chlorophyll substance in a tight bond with the sun in the plant.
However we have a severe need for darkness as much as we need for the sun. Sleep and Dream are processes in which the information we have stored throughout the day, maybe in a lifelong consciousness, and some frames are brought together in an order that we do not know and that we have been watching that moments.
We are clearly aware of the effects of sleep on us, although we are not yet able to resolve the processes that occur during sleep. For example, we all have experienced many times that a person who wakes up in a nightmare has a heartbeat, acceleration of breathing, drowsiness and tiredness all day long.
Here’s how we can improve our sleep quality so that our daily activities after sleep are not affected. We will discover the answer to this question together.
Sleep is divided into two parts. Changes in our level of consciousness vary between these two levels. Two sleep phases, non-REM and REM, are defined.
Non- Rem Sleep
Non-REM Sleep consists of 4 stages.
Stage 0: The state of wakefulness starts to change.
Stage 1: Sleep begins to depress. If the person awakens at this time, he says he is not sleeping, he is awake.
Stage 2: When you wake up, you are asleep enough to notice that you are asleep.
Stage 3-4: Brain waves are slowly decelerating.
Known as a heavy sleeping period
It is the stage you start dreaming.
Fast Eye Movements Starts.
Also known as Paradoxical Sleep.
With age progression, the time spent in REM sleep is reduced (mild sleepiness of the elderly)
These cycles continue to be repeated 4-5 times during the night.
According to Sleep Physiology, people are divided into two
Although our Creator organized the day for us to work and the night to rest, the sleep rhythm is closely related to our life rhythm. In fact, people with sleep problems are those who go out of sleep rhythm. So again we make mistakes. According to sleep patterns, people’s physiology also has to change and keep pace with these processes. According to this, we can divide people into morning and evening types.
Morning type wakes up early in the morning, works full of energy until noon, and their energy starts to decrease after 15:00. They go to bed early in the evening and start the next day vigorous.
The afternoon types spend the time of down sleeping, reluctantly get out of the bed toward noon. They start the day dizzy, their movements begin slowly and reluctantly. They are very in appetent, they have no wish to eat. They cannot get over until 15:00. Then slowly their dynamism comes and their best working hours are the evening. These types are people who miss their sleep rhythms and usually fall asleep between 03: 00-04: 00. They are the types of people who suffer sleeplessness with psychological distress as the sleep-wake rhythm reverses. Parents who work in shifts, parents who spend the night with a small baby, people who work late, geographical conditions in some areas are important reasons to affect sleep in.
Our Lord has given us the ability to adjust the biological clocks so that we can adapt many conditions. Otherwise, life cannot be sustained. Here, if these biological clocks (circadian rhythm) are not adjusted, delayed sleep cycle syndrome begins in these people.
Sleeping is a necessity like food.
Night’s sleep or diurnation? If you will sleep during the day, when and how long should we sleep? Would we spend the whole day of darkness with sleep? Which hormones are secreted at what hour according to the biological clock of our body? Where should we sleep in these biological active clocks? Now let’s answer these questions.
Body heat and sleep
The body temperature of a person is between 36.5 and 370 degrees Celsius. This temperature varies according to the hours of the day. The variability in desire for sleep is closely related to the ups and downs of body heat.
Body temperature starts falling from 16:00
If the body temperature has reached the highest level, the person can sleep in the deep sleep until morning the next day in the event of the sleeping needs get even higher and there is no stimulant factor.
Between 18: 00-06: 00 the temperature drop of the body continues to accelerate. Between 01:00 and 04:00, body temperature reaches the lowest level. Body temperature drop is one of the most important factors in triggering sleep. At 06:00 the body temperature starts to rise again.
Sleep, Waking and Hormones
When we look at the teachings of Eastern medicine we see that just as the opposite winter is summer, the value of hot is known with cold, and life is known with dead, so there must be a contrast in order for a truth to exist, we can’t keep our life without the sun’s rays, our lives come to a dead end without darkness in the same way. This is actually a summary of the model called Ying Yang.
When we look at the hormones that regulate our physiology, we immediately notice this great balance. God rapidly raises the level of the cortisol hormone with the first rays of the morning, which helps us to keep our energy, high so that we can continue our struggle for life during the day and rest on the night. When we return to our home tired and worn out in the evening, this hormone regresses, leaving the place to melatonin and growth hormone to undertake repair and development duty. The balance of all the processes in our bodies is tied to this precisely tuned hormone change cycle.
Now let’s look a little closer to these hormones:
Cortisol hormone, which provides body balancing, prevents allergic reactions, reduces fever and allows us to get up to date, starts to rise between 02:00 and 03:00, Early in the morning, around 6:00 am, the level of hormone is the highest. This hormone is the reason why the body temperature is at the lowest levels in these hours. As the daylight hours progress, the level gradually tends to fall and reaches the lowest level at 23:00 at night.
Effects of cortisol:
– While accelerating glucose production process, it increases glucose utilization rate in cells.
-En important effect or harmful reaction when over secreted is to reduce the number and effects of leukocytes (red blood cells). When a foreign body microorganism enters the body, with the decrease in the number of leukocytes that should react to them and with the addition of body temperature decrease the risk of the disease increases. It is necessary to be alert for the regulation of this body response after 02: 00-03: 00, especially before the time of 6: 00, when cortisol is at its highest level. To shift the cortisol secretion to an hour outside these hours, it will be more accurate to compensate with sleep between 10:00 and 13:00. The harmful effect is eliminated by reducing metabolism and cortisol release with short sleeps in a short period of time when body temperature is high.
It is a hormone that is released from the brain region called the pineal gland. With age, the release of this hormone is diminished. Melatonin levels start to decline after they remain stable until the age of 35-40.
The release begins at 18:00 (i.e. with the onset of darkness) The hormone Melatonin, an important promoter of growth hormone, in the maintenance of body health and sexual strength, adolescent initiator, and in triggering sleep, is released between 21:00 and 05:00 hours. It reaches peak between 02: 00-04: 00. It rises to the lowest level around 6:30 am. The release of this hormone starts in darkness and ends with light.
While the production of melatonin hormone decreases in the summer months, its production increases in the winter months. The prolongation of nights in winter months, the diminishing sunlight, are the elements that trigger the production of this hormone. In the summer months, as the light we benefit from the sun increases, the production of melatonin decreases with the increase of the light sent from the eye layer to the pituitary gland.
– It takes an effective role in starting and maintaining sleep.
– It causes the fall of and pulling down of body heat
-It is effective on the beginning of puberty. Melatonin levels begin to rise in the blood of children who are approaching puberty years, and immediately decreases before puberty, and puberty begins.
– It is effective on reproduction. It has fertility-enhancing properties.
-Plays an antioxidant role in the neutralization of toxins in the body. It is the most powerful antioxidants known. It affects through reducing inflammation. Melatonin is a hormone that can enter all body cells. Maintain cell nucleus carrying genetic information (DNA). It also plays a role on regeneration of damaged cells. To catch the highest level of melatonin, you have to sleep at 22:00 and get up at 03:00. Waking up at this time causes the provision of psychosomatic equilibrium, an increase in immunodeficiency against infection, and a high amount of sex hormones (gonadotropin) secreted.
Note: Turning on the night lamps in the room can cause the release of melatonin hormone. Production of Melatonin Hormone stops when light hours prolong or with a sudden light out. People with visual impairment were found to have a lower risk of developing cancer with the high incidence of this hormone. It has been shown that some animals that breed only in certain seasons lose their reproductive ability when experimental pineal glands are removed.
If the secretion of the melatonin hormone decreases, the body resistance decreases rapidly and the cells cannot be renewed sufficiently. If the biological clocks of our bodies cannot be adjusted, and the sleep rhythm is disturbed, the hormone release mechanism can be deteriorated, which is often described as “jetlag,” after long intercontinental flights. In these people, insomnia, loss of appetite, fatigue, swelling in the stomach, irregularities of the digestive system, loss of physical energy, slowing of the reaction, difficult in memory and concentration can be seen. Melatonin levels fall rapidly in people living at night and living in bright environments at nights.
Conditions such as depression and mood depression are conditions that affect the production of melatonin hormone in a negative way.
Conditions such as depression and mood depression are conditions that affect the production of melatonin hormone in a negative way.
With sleep, the level of adrenaline begins to fall. At midnight it falls to the lowest levels.
It starts to rise between 4 a.m. and 6 a.m.
It continues to rise until 12:00
Note: During adrenaline release times, sleep has an adverse effect on physiology. In the daytime hours of sleep and deep sleep is not achieved due to the effect of sunlight and Adrenalin.
The effects of adrenaline:
-Increase pulse rate
– Provides carbohydrate burning (Glycolysis)
– Sympathetic Innovation Activation
The effects of sympathetic activity:
-We enlarge our eyebrows (Irises), causing more light to enter.
– Increase sweat output from your glands
– Increase the contraction of the muscle fibers
– Accelerates glucose metabolism, allowing free glucose to be used as fuel
– increase mental activity
In the light of this information, sleep especially in the light up until 12:00 hours after sunrise is ineffective.
Peptides start to multiply in your brain after 21:00 – 22:00.
The effects of peptides:
-It helps to stay calm and sleep longer.
– During sleep, it causes an increase in the electrical signal transmission between the neurons. (For the day, this signal increase is needed in order to record the events in memory). Sleep periods (REM / Non-REM) affect conscious and unconscious memory. The neurological activity activated during learning of a knowledge is reactivated during sleep. This activation is provided by the so-called Zif268 gene (Nature Neuroscience magazine). The peptide increase in the brain is also linked to this gene.
SLEEP AND FOOD
The central that regulates hunger and satiety is hypothalamus (a region in the brain). Most people encounter complaints such as fatigue, sleeping, bloating, etc., after a meal, especially after dinner, while they work day by day, tirelessly, even without eating. Why do people slow down after meals? Where is the problem? Where is our fault?
The most important factor is the sudden heavy and fast food consumption after long hunger that provokes this situation. If we give an example: You arrive at 8:00 pm in the evening, after about 7-8 hours of hunger. Our blood sugar level normally begins to fall after 4 hours from the meal. And you are sitting in front of your food when your blood sugar level is the lowest, when you reach the highest point of hunger. In this case, your blood sugar level starts to increase rapidly, in response to this, the insulin level starts to increase rapidly in our blood, so that the blood glucose level begins to decrease again. Rapid ups and downs in blood sugar levels begin to have a negative effect on physiology and lead to adverse events such as fatigue, drowsiness, and increase in sweet desires.
Consumption of carbohydrate-rich foods (such as white bread, rice, pasta, etc.) at the evening meal rapidly increases the blood glucose level and then results in a decrease in blood glucose level at the end of the insulin increase. This also increases fatigue, swelling, and sleepiness. Therefore, it is more appropriate to choose fibrous menus with low glycemic index when you choose to eat.
You should avoid fruits and snacks late at night.
THE EFFECTS OF SLEEP TIMES ON THE DISEASES
Let’s examine the blood pressure and heart rate in our body
Blood Pressure and Heart Rate drops at 22:00 in the evening
Blood pressure and heart rate starts to rise after 4:00 pm
Between 15:00 and 18:00 in the daytime, these values reach the highest level.
In the light of these information, to sleep at times when blood pressure and heart rate reach the highest levels causes diseases such as Hypertension, Heart Rhythm Disorder, and Heart Circulatory Disease. Since this time also includes the kerahat time (around 45 minutes before sun set) after mid-afternoon prayer, our religion also did not find the sleep in these hours appropriate. Instead, a short sleep between 11: 00-13: 00 is recommended.
YOU CAN GET THE EFFECT OF 8 OURS SLEEP FROM 3 HOURS SLEEP.
Let the modern world look for ways to stay dynamic and fit by sleeping less. We already know that. From where? Let me tell:
The period between 22:00 and 03:00 is the time we can call deep sleep, when the waves of the brain are oscillating at the lowest level and the sleep efficiency is about 200%. That is, three hours of sleep in this range is considered to be 6 hours of sleep. Sleep between 10: 00-13: 00, that is to say in the morning, reaches 400%. A half an hour sleeping between these time zones gives you the strength as to sleep for 2 hours.
As a result, three nights, half a day sleep gives vitality of 8 hours sleep even if it seems like 3.5 hours of. And you feel no sleeplessness.
SLEEP HOURS THAT CAUSE DISEASE
The efficiency of sleep after mid-afternoon (from about 16: 00-18: 00 with varying hours depending on the summer / winter months) and after 3:00 pm decreases around 50%. So if a person sits late at night and sleeps from 03:00 am to 3 pm 15:00 noon he seems to sleep for 12 hours but in fact he feels like sleeping for 6 hours. When you ask these people how they feel, they state that they are tired and their days are inefficient. When we look at our own resources, we see that after the mid-afternoon (kerahat) hours of sleep between 4 pm -6 pm has negative effect on mind, consciousness, intelligence.
SLEEP IN ISLAMIC RESOURCES
In the light of the scientific data we have mentioned above, you will easily notice how scientific the basis of our Prophet’s (pbuh) sleeping order is. Our Prophet (PBUH) would have a rest after night prayer, and then he would wake up at night. Then Morning Prayer and he wouldn’t sleep until the kerahat time (an hour of summer and winter change between about 05: 00 am -7: 00 am) was over. Following the afternoon prayer, he would have rest with the sleep called kaylule. This sleep was about a 30-60 minute rest. In the same way, he wouldn’t sleep in 45-minute-60-minute time period between the mid-afternoon prayer and the evening prayer.
SUMMARY OF SLEEP PATTERN
Evening sleep (approx. around 22:00)
Night wake up (approx. around 02: 00-03: 00)
Noon sleep (approx. around 11: 00-13: 00)
Midnight growth hormone and prolactin hormone are released with evening cortisol hormone drop, melatonin elevation, night blood pressure and heart rate drop, parasympathetic activation increases. For this reason, it is necessary to spend between 22:00 and 03:00, about one third of the night, with sleep. You need to be awake between 02: 00-04: 00 to be protected from side effects of cortisone, to benefit from melatonin, to be protected from heartbeats and adrenalin elevation. As our ancestors have said: “Don’t let the sun rise on you in bed.” It should not sleep before 15:00 to 18:00 (mid-afternoon kerahat time) before lunch (Sunrise, Morning kerahat time) and after lunch when body temperature and sympathetic nervous activation increase. It will be more accurate to sleep for 30-60 minutes between 11 am-1 pm when energy, physical activity decreases and fatigue will increase.
APPROACH of CEYHUN NURİ AGAINST TREAMENT
Taking melatonin hormone as medication requires caution. Because raising can the level of a hormone in bright hours that needs to be released in the dark with medication can lead to other problems that we cannot predict. Therefore, supporting natural processes is a more correct approach. Treatment of Sleep Disorder is not a condition that can only be solved by fulfilling some physical condition.
There are feelings, subconscious and spiritual bodies as well as the physical body of man. We have to influence these four things in order to resolve the complaints. After treatment, the pineal gland secreted by the melatonin hormone known as the sleep hormone is regulated. By increasing the release of endorphin hormone from the brain, our ability to fight stress is strengthened. With the special breathing exercises, the oxygen capacity of the brain hemispheres and all of your body is increased. In the case of insomnia problems, it is generally necessary to carry out many treatments together (acupuncture, herbal treatment, ozone therapy, cupping, and respiratory therapy)
ADVICES OF DR.CEYHUN NURİ
– Sleeping in the dark is preferable. Care must be taken to ensure that the curtains are thick and dark to reflect the light.
-We must not sleep against the vision (rapid transitions of light and color squares affect oscillatory rhythm negatively)
-Let’s not dive into the TV programs at late hours. (Who knows why they put interesting TV programs late?!).
-Do not exercise before sleep.
– The chock-full satiety of stomach before sleep has a negative effect on the Melatonin rhythm. Therefore, sleep quality is deteriorating.
– Coffee, tea consumption should be reduced. We should consume alcohol and cigarettes.
– Cabbage, almond, hazelnut, groundnut, cherry, cranberry, anise tea, fennel tea, chamomile tea are the foods that increase the level of melatonin. Their consumption in the evening hours will increase their benefits.
Dr. Ceyhun NURİ
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