5 Steps to Quality Sleep and a Healthier Life

Insomnia, increasingly affecting more people today, is emerging as an important public health issue beyond individual complaint. Specialist Doctor Ulviye Baghirova Nas from the Psychiatry Department at Memorial Göztepe Hospital provided information about insomnia, one of the overlooked yet common health problems of the modern age.

Despite sleep being one of the most fundamental building blocks of human health, it is increasingly neglected within the pace of modern life. Daily rushing, rising stress, screen use and irregular lifestyle habits impair sleep quality. Yet sleep is not merely rest; it is described as an indispensable period for the continuation of physical and psychological renewal.

Insomnia is a problem that must be taken seriously
Insomnia is among the overlooked yet common health problems of the modern age. This condition manifests as inability to fall asleep, frequent nighttime awakenings, or waking early in the morning and being unable to fall back asleep. It is seen more frequently in middle-aged and older individuals, shift workers, women, and people with accompanying medical or psychiatric conditions. Global studies show that while insomnia is seen at different rates among countries, it is a widespread problem on a global scale. This indicates that sleep is not merely an individual comfort area but a topic that should be addressed from a public health perspective.

Poor sleep quality directly affects daytime life
Occasional sleepless nights can be considered normal. However, if sleep problems persist for weeks and cause daytime fatigue, difficulty concentrating, irritability or lack of motivation, this should now be addressed clinically. Clinical guidelines from the American Academy of Sleep Medicine emphasize that insomnia is not limited to nighttime; it has significant effects on work productivity, mental performance and emotional balance.

Sleep onset and sleep maintenance should be evaluated together
Quality sleep does not merely mean falling asleep quickly. Spending the night unbroken, with sufficient depth and continuity, is just as important as falling asleep. Fragmented sleep causes waking without refreshment in the morning and fatigue lasting throughout the day. Over time, this negatively affects both physical and mental health.

Chronic insomnia reduces quality of life
Long-term insomnia is associated with depression, anxiety, memory problems and cardiovascular disease. Individuals experiencing sleep disorders may experience increased work accidents, weakened social relationships and reduced capacity to cope with stress. It must not be overlooked that insomnia is not a simple habit problem but a health condition requiring treatment.

5 steps for better quality sleep
1.    Establish a regular sleep rhythm: Going to bed and waking up at the same times each day helps balance the biological clock.
2.    Reduce mental load before sleep: Limiting screen use before bed, dimming lights and performing relaxation exercises facilitate the transition to sleep.
3.    Optimize your sleep environment: A quiet, dark and cool room improves sleep quality.
4.    Limit stimulating substances: Consuming caffeine, energy drinks and alcohol in the evening can disrupt sleep patterns.
5.    Associate the bed with sleep: Not using the bed for spending time on your phone or working helps the brain transition to sleep.