Healthy sleep

Sleep is one of the basic human physiological needs. According to scientists, regular and good-quality sleep is necessary to maintain health and well-being at the proper level.

The problem with falling asleep, and thus with insomnia, is becoming the bane of the 21st century. We deal with insomnia when a person complains of poor quality sleep – one that does not give you rest and leads to malaise, difficulty falling asleep, waking up early, waking up at night, and these symptoms persist for at least a month and occur at least 3 times a week. Insomnia is the body’s response to psycho-emotional problems. It sometimes happens that it can be associated with some disease entities. It often affects people who are permanently stressed and exhausted or with neurosis.

During sleep, we rest and regenerate. Our brain absorbs and preserves information from all day. When you are a student, it is unnecessary or even inadvisable to spend the night before the exam. It is better after learning to sleep properly, then our brain will remember more.

What to do to make our sleep good quality?

• introduce a constant circadian rhythm – go to bed and get up at the same time, even when you have a day off
• the bed is only for sleeping – avoid eating, studying or watching TV in it. The brain should associate bed with sleep
• avoid prolonged stay in bed – lie down when you are sleepy and get up immediately after waking up
• avoid taking naps during the day
• be physically active during the day – it is good to get tired during the day, but not before going to bed, because endorphins are released during exercise, which may prevent you from falling asleep
• avoid stimulants – alcohol, theine, caffeine or nicotine are not allies of sleep because they stimulate your brain
• avoid a heavy meal at least 2 hours before bedtime – relieve your digestive system
• take care of the right temperature and atmosphere – the temperature in the bedroom should be around 19-21oC, the lighting should have a warm color. It would be good if there were no noise-generating devices in the bedroom, and before going to bed, let fresh air in through the window
• avoid blue light – instead of sitting at your laptop or smartphone, read a book, it will make falling asleep much easier. These devices emit blue light, which inhibits the release of melatonin, the sleep hormone
• before going to bed, it is worth doing some relaxing rituals – listen to calming music, take a warm aromatic bath or do relaxation training.

  Remember that an adult needs a day 6 to 8 hours of sleep!