Sleeping Disorders

Our Sleep Clinic evaluates complaints such as sleeping disorders, arrested breathing during sleep/sleep apnea, inadequate sleep, inability to fall asleep, frequent waking, poor sleep quality, waking up tired, excessive sweating in the morning, waking up with a headache, diseases that disrupt sleep, restless legs, teeth grinding in the sleep, recurrent leg movements during sleep, excessive daytime sleepiness. If necessary, a polysomnography is requested. Again, if necessary, evaluations are made in collaboration with Otorhinolaryngology, Thoracic Diseases and Psychiatry Clinics.

Functions of Sleep

Sleep has many functions such as preparing our body for the new day, regenerating the body, regulating our emotional state, consolidating what we have learned during the day, regulating hormonal functions, and preparing our metabolism for a new day.
 
 

Problems Caused by Poor Sleep

Therefore, failure to get a healthy sleep can have very serious early and late consequences. The early consequences are fatigue, lack of attention during the day, sleepiness, decreased performance and increased risk of accidents. Late complications include forgetfulness and reduced concentration/attention, difficulty learning new things; weight gain, providing a foundation for metabolic syndrome, hypertension, laying the foundation for coronary heart diseases or making their control difficult, increasing reflux and making its control difficult, making controlling arrhythmias difficult, and increasing the risk of stroke.
 
 

If you have trouble falling asleep or maintaining sleep

Keep a Sleep Diary
Note information such as when and what you ate, what you drank, how long have you used the TV-computer, when did you get to bed, when did you sleep and wake up, how many times did you wake up, go to the toilet, did you wake up rested in the morning, did you get sleepy during the day, did you fall asleep.
 
Eat early, and don't drink anything after 2 hours before sleep.
Especially avoid drinks that drive sleep away such as tea, coffee, chocolate and alcoholic drinks. Don't consume caffeinated drinks and nicotine 4-6 hours before sleep.
 
Exercise regularly
Regular exercise every day in the morning or evening and a warm bath about 2 hours before sleep contribute to regular sleep.
 
Do not sleep during the day
If you absolutely need to sleep, do it around noon or before noon; do not sleep after 15.00 and for more than 1 hour.
 
The bedroom is only for sleeping and being with your partner
Do not keep TV, computer, smart phone, or a light clock in your room; don't spend time with them in your bedroom.
 
Avoid using TV and computer 2 hours before sleep time, avoid excessive light in the room
Instead of active, noisy, exciting, sleep-depressing activities, prefer calm activities that can be carried out in low light and that don't require excessive effort such as listening to music and reading books.
 
 

Remember the events of the day before sleeping

Solve the problems; complete things that need to be solved, thought out and planned for tomorrow. Don't leave anything to think about when you put your head on the pillow. Remember that problems that seem large to you now will seem much less important in the morning, and that REM sleep will take care of most of them.

 

Go to bed when you get sleepy

Try to go to bed when you get sleepy and get up at the same time every morning. Go to bed without taking a nap on the couch. If you can't sleep within 20 minutes; get up and go to the living room and engage in light activities under dim light.