Pointing out that the use of technology has negative effects on sleep, experts say that the blue light emitted by electronic devices suppresses melatonin secretion. According to experts, if you cannot fall asleep 20 minutes after going to bed, you should get out of bed. For a good quality sleep, coffee consumption should be done in the morning and short naps should be avoided after 16:00.

Üsküdar University NP Etiler Medical Center Psychiatry Specialist Dr. Faculty Member Fatma Duygu Kaya Yertutanol pointed out that technological devices such as television, computer and mobile phones affect our sleep health even more negatively than you think.

Blue light suppresses melatonin secretion

Prof. Dr. Faculty Member Fatma Duygu Kaya Yertutanol stated that dealing with such devices before sleep prevents sleep from coming and makes it difficult to transition to sleep and said the following:
"Technological devices such as televisions, tablets and cell phones have this effect in three different ways. First, the blue light emitted by technological devices suppresses the secretion of melatonin, a hormone that regulates the sleep-wake cycle. The function of this hormone released from our brain is to ensure the transition to sleep, but a dark environment is essential for melatonin secretion.

Do not stimulate the brain before sleep!

Any light in our eyes suppresses the production of melatonin and interrupts the onset of sleep. Secondly, dealing with too much mental content before bedtime (e.g. the flow of information on social media) triggers emotional and hormonal processes, overstimulating the brain and thus making it difficult for sleep to start.

When you go to bed, you sleep!

Thirdly, being busy with technological devices in bed, which should only be used for sleep and sexual activities, weakens the learned connection between sleep and bed. This is because the brain has established a connection between going to bed and the concept of sleeping, in other words, our brain has learned that "when you go to bed, you sleep". However, watching TV or dealing with cell phones in bed before going to sleep disrupts this conditioning and makes it difficult to transition to sleep."

Pay attention to these suggestions for sleep hygiene!

"Sleep hygiene describes some habits necessary to have a quality night's sleep and to stay awake during the day," said Dr. Faculty Member Fatma Duygu Kaya Yertutanol, "Disruption of sleep hygiene prevents a healthy, restful and adequate sleep. Sleeping in a bright, noisy, too hot or cold room; dealing with technological devices; consuming coffee and tea before going to sleep, smoking; eating before going to bed and drinking too much liquid disrupt sleep hygiene."

Prepare for good sleep

Stating that an ideal sleep starts with a good sleep preparation, Dr. Faculty Member Fatma Duygu Kaya Yertutanol said, "For this, items such as clothes, keys, wallets to be used the next day can be prepared before going to sleep; stimulating devices such as TV, mobile phones, computers and bright lights can be turned off; a dim environment can be provided and relaxing activities (listening to calm music, reading something, engaging in activities such as prayer and meditation that will relax the mind) can be done; Drinks such as milk, chamomile, lemon balm tea, which have relaxing properties in small amounts, can be consumed when there is no harm in drinking them."

If sleep does not come in 20 minutes, get out of bed

Prof. Dr. Faculty Member Fatma Duygu Kaya Yertutanol listed her other recommendations as follows: "In addition, it is important that the sleeping-waking hours remain in a certain order, including the weekend. Although it is difficult to talk about an ideal sleep time, it is generally restful to sleep between 7-9 hours. At this point, it is necessary to find the time that is sufficient and restful for the person and to establish an order to maintain this time. One should not go to bed before feeling sleepy. If sleep does not come within 20 minutes after going to bed, do not stay in bed any longer, go to another room and do the above-mentioned activities in a dim environment, and go to bed when you feel sleepy."

Inability to fall asleep may be a harbinger of disease

Stating that inability to fall asleep can be a harbinger of disease, Dr. Faculty Member Fatma Duygu Kaya Yertutanol said, "Sleep disorder describes conditions such as shortening or prolonging the normal sleep time of the person, decreasing the quality of sleep by losing its restfulness, abnormal movements during sleep, and disruption of the normal structure of sleep. Difficulty falling asleep or maintaining sleep can be a symptom of many medical diseases, including psychiatric disorders."
Stating that sleep disorders are related to many psychiatric diseases, Dr. Faculty Member Fatma Duygu Kaya Yertutanol said, "In depression, there may be a decrease or increase in sleep duration and a decrease in sleep quality. Patients often wake up earlier than the planned time. Anxiety disorders often make it difficult to fall asleep. In bipolar disorder, there is a serious shortening in sleep duration during mania, i.e. euphoria, while excessive sleep is observed during depression, i.e. depression. Sleep interruptions may occur in post-traumatic stress disorder. In schizophrenia and alcohol addiction, it is common to have changes in the structure of sleep and disruption in sleep patterns."

Do not nap after 16:00!

Prof. Dr. Faculty Member Fatma Duygu Kaya Yertutanol also listed the nutrition and life recommendations for sleep hygiene as follows: "Some activities and lifestyle during the day also have effects on sleep patterns. You should get up at a time that is not late in the morning and be exposed to sunlight. It will be useful to leave the house for this. If coffee is consumed, it should be in the morning. Since eating less at dinner will have a positive effect on sleep, it is useful to consume more of your daily calories in the morning and midday. Regular exercise during the day is known to improve sleep quality. However, care should be taken that this does not coincide with the time before going to sleep. It is recommended that naps during the day should not exceed 20-30 minutes and should not last later than 16:00 in the afternoon. Although alcohol intake is thought to be beneficial by facilitating falling asleep, regular alcohol intake negatively affects sleep quality. Therefore, alcohol should be avoided for a good sleep. If there are medications that prevent sleep, consulting a doctor and taking them during the daytime if possible will also have a positive effect on sleep."