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Healthy sleep – how to improve its quality?  

Published: 11/10/2024
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Date of the last update: 11.10.2024

Sleep plays a key role in maintaining mental and physical health. Unfortunately, more and more people are experiencing problems with the quality of their sleep due to a variety of factors, such as stress, lifestyle and sleeping habits. However, it is worthwhile to ensure healthy sleep, as this has an impact on overall health.   

Table of contents:

  1. What should a healthy sleep be like?
  2. At what times is sleep healthiest?
  3. What is bad for sleep?
  4. Summary

You can read this article in 3 minutes.

What should a healthy sleep be like?

It is important to stress that the concept of healthy sleep has a direct bearing on physical and mental health. Both the quantity and quality of sleep are crucial. The main elements that we should all keep in mind in order to ensure a restorative and effective sleep are: 

Sleep length

Healthy sleep length varies according to age. Adults typically need between 7 and 9 hours of sleep per night, while adolescents and children require longer sleep duration.  

Regularity

Regularity is key. Try to lie down and get up at regular times, even on weekends, to keep your biological clock stable.  

Deep sleep

Healthy sleep includes both REM (eye movement) and NREM (non-REM) phases. The REM phase is associated with dreams and the NREM with physical and mental recovery.  

No Interruptions

Healthy sleep means minimal interruptions during the night. Interrupted nights of sleep can lead to feelings of fatigue and lack of focus during the day.  

Adequate bedroom conditions

Comfortable bedroom conditions are key. These include darkness, cooling, a quiet atmosphere and a comfortable bed. Also avoid screens before bed so that they do not interfere with the production of melatonin, the sleep hormone.

At what times is sleep healthiest?

The healthiest sleep usually occurs during the nighttime hours, particularly between 10 p.m. and 6 a.m. The body has a natural biological clock, known as the diurnal rhythm, which promotes deep sleep during this period. Research suggests that sleep before midnight is more effective in regenerating the body and mind. Long-term maintenance of regular sleeping hours can support healthy sleep and overall body health.

What is bad for sleep?

Healthy sleep is crucial for overall wellbeing and mental health. It is worth understanding that the quality of sleep is closely linked to many of our daily habits and the environment in which we sleep.   

  1. Consumption of caffeine and other stimulants: Drinking caffeinated beverages such as coffee or cola, especially in the evening, can interfere with your ability to fall asleep.  
  2. Screen before bed: Prolonged use of electronic devices such as smartphones or computers before we go to sleep can inhibit the production of melatonin, the hormone that regulates sleep. The importance of melatonin in terms of whole-body health has been highlighted in recent times.  
  3. Disliked sleeping conditions: A room that is too bright or too dark, a temperature that is too hot or too cold, and noises can all negatively affect sleep.  
  4. Irregular sleep schedule: Not having a regular sleep schedule, i.e. going to bed and getting up at different times, can disrupt the body’s natural sleep rhythm.  
  5. Intense physical activity just before bedtime: Exercise, especially intense exercise, before going to bed can stimulate the body, making it difficult to fall asleep. 

Check out also: Melatonin for sleep – what to replace it with?

Summary

In summary, healthy sleep is not only about the number of hours of sleep, but also the quality of that sleep. Proper pre-sleep habits, such as avoiding screens, creating a calm environment and being regular at bedtime, are key to improving our mental and physical wellbeing. Nurturing healthy sleep contributes to better concentration during the day, maintaining a healthy immune system and a more general sense of wellbeing. It is worth taking care of these elements to make sleep a restorative and beneficial experience for the whole body. 

Naturally Balanced
The Naturally Balanced team includes experts in their field who create the best content for you, collaborating on their knowledge and experience.