The right amount and quality of sleep are extremely significant for a healthy lifestyle. After all, a good night's sleep is very important for the efficiency of the immune system, mental health growth and cell renewal. Sleep deprivation usually results in a lack of concentration, physical strength and a poor sense of well-being.
Why is sleep important for our health?
During sleep, a number of vital events take place for our body processes. The central nervous system stops being active and the brain has time to organise all the information gathered during the day.
During sleep, neurotransmitters responsible for the perception of various stimuli are regenerated. If we do not get enough sleep regularly, we may start to feel depressed. Adequate sleep reduces mental tension, alleviates emotional states, helps to relieve stress and enhances feelings of contentment.
Studies show that people who sleep less than six hours a night have higher levels of proteins associated with inflammation than those who get enough sleep. This has the effect of increasing the risk of stroke, heart attack, arthritis, diabetes, and premature ageing. Adequate sleep also increases the ability to maintain a healthy body weight. By sleeping, we give both our thoughts and organs a rest. Effective sleep lowers blood pressure and reduces bad cholesterol levels, and allows major organs such as the heart, brain, respiratory, nervous, skeletal and muscular or digestive systems to rest.
Sleep regeneration is extremely important for children, the elderly, immunocompromised and chronically ill people. It also strengthens immunity and protects against colds, as well as regulating hormones and reducing the risk of cancer. Sleeping too little or of questionable quality also causes the body to increase levels of ghrelin, the hormone responsible for appetite, resulting in overweight.
Also, it is always a good idea to get a good night's sleep before tackling tasks that require creativity, an exam or a presentation at work. Lack of sleep affects the appearance of ADHD-like symptoms in children. It also results in a lack of concentration.
What influences a good night's sleep?
The quality of sleep is affected by all of a person's activities during the day and:
- diet,
- stress.
- noise,
- lack of a suitable place to sleep and recuperate,
- poor indoor air quality,
- the wrong mattress,
- using a smartphone, laptop and watching TV just before bedtime,
- chronic diseases and various ailments.
How can the quality of sleep be improved?
To improve the quality of your sleep, it is a good idea to go to bed at the same time every day and to eat dinner at least 2-3 hours before going to bed. It is also helpful to stop smoking and alcohol consumption and to limit coffee. We should also avoid using the television or computer before bedtime.
Sleep-inducing scents, lavender, rose, mint or juniper, can also be used to improve sleep. It is also a good idea to remember to open the window and purchase ear stoppers. The room in which you sleep should always be well ventilated and completely dark, and it is also a good idea to ensure adequate humidity. Using too many pillows makes it difficult to breathe, and putting your hand under your head puts strain on your brachial plexus. It is also a good idea to drink warm milk or herbal tea before bedtime and to have a short bath.
When we sleep, we go through approximately five cycles, lasting 90 minutes each. which translates into 7.5 hours of sleep. Depending on the needs of the individual, these cycles can be longer or shorter. To find out how many hours of sleep we need, it is worth starting with just 7.5 hours of sleep.
How to treat insomnia?
If you cannot fall asleep for about 20 minutes after lying down, you can turn to a book, soft music or listen to the sounds of nature. If you notice the first signs of insomnia, it is worth using relaxation techniques such as diaphragmatic breathing, meditation or yoga or TRE method, which can help to increase relaxation of the body and mind before bedtime. Various manual techniques such as massages can also be used. If following the recommendations and the methods mentioned do not help, you should see your doctor.
