Sleeping
(Public Health)
Through this page, your questions about sleep will be answered.
A brief overview of sleep
Sleep is a natural state of physical and mental rest, during which awareness and attention to the external environment decrease, allowing the body and mind to recover and regain energy. Sleep is an essential part of the human life cycle and plays a key role in various biological processes.
- Sleep cycle (stagesNREMof sleep)
- During sleep, a person goes through several different stages that repeat several timesNthroughout the night. Sleep stages can be divided into two main categories:
- Non-Rapid Eye Movement (NREM) sleep:NThis category includes three stages:
- Stage 1 (N1): The drowsiness stage; a transitional phase between wakefulness andNsleep. It lasts a few minutes and is easy to wake from.
- Stage 2 (N2): The light sleep stage; breathing and heartREMrate become more regular. This stage lasts about 20 minutes.
Stage 3 (N3): The deep sleep stage; it is hard to wake from. Breathing and heart rate are at their slowest rates, and this stage plays an important role in body restoration.
Rapid Eye Movement (REM) sleep: This stage begins about 90 minutes after falling asleep and is characterized by rapid eye movement, increased brain activity, and muscle relaxation. Dreams mainly occur during this stage and usually last from 5 to 20 minutes each, as brain activity is high and close to its waking state. During this stage, the body is unable to move, and both heart rate and breathing become irregular.
- This sequence between NREM and REM sleep repeats about 4–5 times during a normal night’s sleep.
- Effect of anxiety and stress on sleep quality:
- Insomnia
Reduced deep sleep time
- Increased frequent awakenings
- Recommended sleep duration:
- Older adults (65 years and above): 7–8 hours
- Adults (18–64 years): 7–9 hours
- Teenagers (13–18 years): 8–10 hours
- School-age children (6–12 years): 9–12 hours
- Preschoolers (3–5 years): 10–13 hours (including naps)
- Toddlers (1–2 years): 11–14 hours (including naps)
Infants (4–12 months): 12–16 hours (including naps)
Newborns (0–3 months): 14–17 hours
What is the importance of sleep?
- Sleep is an essential element for body and mind health. During sleep, blood pressure and heart rate decrease, helping improve heart and vascular health. Many important hormones are secreted during sleep, such as melatonin, growth hormone, and prolactin, which play vital roles in regulating biological processes. Good sleep also enhances attention and memory, improving the ability to perform daily activities efficiently. In addition, it helps reduce stress levels and lowers the risk of chronic diseases such as diabetes and hypertension.
- People who do not get enough rest and frequently wake up at night are more likely to develop:
- Obesity
- Diabetes
- Coronary heart disease
Stroke
- High blood pressure
- What are the misconceptions about sleep?
- You can get used to lack of sleep: You might think you can function well with less sleep, but sleep deprivation negatively affects your physical and mental health in the long term.
- You can make up for lack of sleep on weekends: Not entirely true; while a short nap or a longer night’s sleep may make up for one sleepless night, compensating for a whole week of poor sleep during the weekend is not possible.
- Snoring means you sleep well: Snoring can be a sign of sleep apnea, a serious condition that may lead to other health problems.
You can sleep anytime you want: Your sleep depends on your circadian rhythm, meaning there are specific times when your body is more ready for sleep.
Sleep is less important than diet and exercise: Sleep is essential for good health, just like diet and exercise.
- What are the health problems related to sleep?
- There are various sleep problems and disorders, ranging from difficulty falling asleep to serious health issues that affect sleep quality, such as:
- Insomnia: Difficulty falling or staying asleep , even with enough opportunity to sleep.
- Sleep apnea: A serious disorder where breathing repeatedly stops during sleep.
Restless legs syndrome: An irresistible urge to move the legs, often accompanied by uncomfortable sensations.
Narcolepsy: Sudden, uncontrollable sleep attacks during the day.
- These are only a few examples of sleep disorders. If you experience any sleep problems, it is necessary to consult a doctor to determine the cause and receive appropriate treatment.
- Strategies that help with sleep:
- Set a consistent sleep schedule, going to bed and waking up at the same time every day, even on weekends, to regulate the biological clock.
- Create a comfortable sleep environment — keep your bedroom quiet, dark, and at a moderate temperature.
- Avoid caffeine at least six hours before bedtime.
- Exercise regularly, as physical activity helps improve sleep quality, but avoid exercising right before bed.
- Reduce screen use (phones, computers) at least 30 minutes before bedtime.
Avoid heavy meals before bed, as digestion can affect sleep quality and cause acid reflux.
Get sunlight exposure for 30 minutes in the morning, as it helps regulate your biological clock.
- Frequently Asked Questions:
- When should you see a specialist?
- If you experience health problems that affect your sleep quality, such as chest pain or difficulty breathing.
- If difficulty sleeping lasts for more than three weeks.
