Quality sleep is one of the most important elements of human health and well-being. Lack of sleep negatively affects not only physical health, but also mental efficiency, emotional state and daily productivity. Experts emphasize that knowing what to do to get a good night's sleep is becoming more and more relevant in today's fast-paced world.1
In this article, we will discuss the basic principles of sleep hygiene and effective techniques to help improve sleep quality. Readers will learn about creating the right bedroom environment, the impact of nutrition on sleep, the importance of physical activity, and effective stress management techniques. We will also examine the different phases of sleep and their importance for quality rest.
Interesting facts about sleep
Scientific research is revealing surprising facts about sleep that help us better understand this important biological process. Interestingly, the longest recorded human stay without sleep was achieved 18 days, 21 hours and 40 minutes. The owner of this record experienced serious side effects: hallucinations, paranoia and visual disturbances.
Scientists have found that the ideal time to fall asleep should be 10-15 minutes. If a person falls asleep faster than 5 minutes, it usually indicates overwork and lack of sleep.
Interesting facts about sleep processes:
- We dream not only in the phase of rapid eye movement (REM), but also in other stages of sleep
- One sleep cycle lasts from 90 to 110 minutes
- An average of 5 sleep cycles occur per night
- Eye movements in the REM phase coincide with the movements in dreams
Historically, people's sleeping habits have changed dramatically. in 1910 people used to sleep about 9 hours a day on average, and today most sleep less than 7 hours.1 Scientists emphasize that the biggest negative influence on sleep quality comes from the Internet and 24/7 devices, especially bedside phones.
Studies show that even the slightest light source, such as the light of an electronic alarm clock, can disrupt sleep. Light activates brain mechanisms that signal that it's time to get up. It is especially important know that lack of sleep can have serious consequences - there have been cases in history where lack of sleep contributed to major disasters, including the Chernobyl nuclear power plant accident.
Principles of sleep hygiene
The principles of sleep hygiene are scientifically based rules that help ensure a quality night's rest. Specialists emphasize that following these principles is one of the most effective ways how to fall asleep faster and improve sleep quality.
Regular sleep pattern
One of the most important elements of sleep hygiene is a constant sleep-wake cycle. The human body functions best when a consistent regimen is followed. Specialists recommend:
- Going to bed and getting up at the same time (including weekends)
- Avoid sleeping long on weekends
- Limit daytime sleep to 30 minutes
- Get out of bed if you do not fall asleep within 20 minutes
Suitable bedroom environment
The bedroom environment has a big influence sleep quality. Optimal conditions for quality sleep:
- Temperature: 17-19°C
- Minimal light (especially important to avoid blue light)
- Silence or a steady, calming background
- Comfortable mattress and pillow
- Good ventilation
The importance of an evening routine
Evening routine is especially important to prepare for quality sleep. It helps the body naturally go into rest mode. Recommended 1-2 hours before bedtime:
- Avoid intense physical activity
- Refrain from using electronic devices
- Engage in quiet activities (reading, meditation)
- Avoid heavy food and stimulant drinks
Sleep specialists emphasize that it is not necessary to try to implement all the principles of sleep hygiene at once. It is best to start with 2-3 rules and gradually add new ones, observing which measures have the most effective effect on individual sleep quality.
The influence of nutrition on the quality of sleep
Recent scientific research reveals that diet can have a significant impact on sleep quality and contribute to the onset or control of insomnia. Mediterranean diet1, which is rich in plant foods and seafood, is associated with better sleep quality.
Foods that improve sleep
Certain foods contain natural substances that promote better sleep:
- Fatty fish (salmon, mackerel) - omega-3 fatty acids
- Cherries and kiwis are natural melatonin
- Turkey and dairy products - tryptophan
- Almonds and walnuts - magnesium
- Oats and beans are complex carbohydrates
What to avoid before bed
Some products can negatively affect the quality of sleep:
Products to avoid and their effects:
- Caffeine (coffee, tea) - blocks the sleep-promoting hormone adenosine. It is recommended to drink the last cup of coffee 10 hours before bedtime.
- Fatty foods - cause reflux and make digestion difficult
- Refined carbohydrates - cause blood sugar fluctuations
- Spicy dishes - can cause indigestion
- Alcohol - disrupts sleep cycles and reduces the duration of deep sleep
Fluid consumption recommendations
Specialists recommend following several basic rules regarding fluid intake:
- Stop drinking liquids 3 hours before bedtime
- Avoid alcoholic and caffeinated drinks in the afternoon
- Consume a sufficient amount of water per day (about 2 liters)
- To observe the individual reaction of the body to liquids in the evening
It is important to mention, that each person's body metabolizes fluids differently, so the recommendations can be adjusted according to individual needs and reactions.
Physical activity and sleep
Physical activity plays an essential role in improving sleep quality, but it's important to know when and how to exercise to get the best results. Research shows that regular physical activity can improve both the duration and efficiency of sleep.
Appropriate sports time
While late-night sports were previously thought to be detrimental to sleep, recent research suggests otherwise. Medium intensity physical activity can be beneficial even 3-4 hours before bedtime. However, it is recommended to finish intense training at least 3 hours before going to bed so that the body temperature has time to normalize.
The optimal time for sports depends on individual characteristics:
- Morning sports: 6-8 hours
- Time of day: 12-14 hours
- Afternoon: 16-18 hours
- Evening: no later than 3 hours before bedtime
Quiet activities before bed
An hour before bedtime, it is recommended to switch to calmer activities that help the body calm down:
- Stretching exercises
- Easy yoga
- Relaxation exercises
- A slow walk
Benefits of morning exercise
Morning exercise has a special effect on the body and the quality of sleep. Research shows, that regular morning exercise:
- Accelerates metabolism for the whole day
- Regulates appetite
- Improves the general tone of the body
- Helps maintain a steady sleep pattern
- Increases energy levels during the day
It is important to mention that the intensity of physical activity should be selected individually. Medium intensity 150 minutes of activity per week can improve sleep quality by up to 65%. However, excessive physical exertion, especially late at night, can have the opposite effect and make it difficult to fall asleep.
Experts emphasize that it is best to exercise regularly and at the same time, because it helps the body to establish a constant circadian rhythm. Physical activity not only improves sleep quality, but also reduces stress, which is often the cause of poor sleep quality.
Stress management techniques
Stress is one of the main factors preventing quality sleep. Research from Harvard Medical School shows that proper stress management techniques can significantly improve sleep quality and help you fall asleep faster.
Meditation and relaxation exercises
Meditation and relaxation exercises are scientifically proven ways to help reduce stress levels and improve sleep quality. Progressive muscle relaxation is a particularly effective method:
- Lie comfortably on your back
- Tense and relax the muscles from your toes to your head
- Spend 10 seconds tensing each muscle group
- Quickly relax the muscles during exhalation
Breathing techniques
Dr. Ramchandani, a Harvard integrative medicine specialist, recommends 4-7-8 breathing technique:
- Breathe in through your nose for 4 seconds
- Hold your breath for 7 seconds
- Exhale through your mouth for 8 seconds
- Repeat the cycle 3-4 times
It is important to know, that regular practice of this technique can reduce stress hormones and improve sleep quality up to 65%.
Ways to calm the mind
Spinning thoughts often get in the way fall asleep, so specialists offer several effective ways to calm your thoughts:
- Visualization exercise – imagine a peaceful place, such as a beach or a forest
- Writing down your thoughts - Take 15 minutes before bed to write down any troubling thoughts
- Positive Thought Technique - For every negative thought, find three positive aspects
Dr. William Fry emphasizes that laughter is also a great stress management tool, reducing stress hormones and stimulating the release of the hormone of joy and optimism.
Experts recommend creating a calm environment before sleep:
- Reduce ambient sounds
- Listen to soothing music
- Avoid bright light
- Practice relaxation techniques
It is important to remember, that stress management techniques work most effectively when they are practiced regularly and become part of a daily routine. Research shows that even 10 minutes of daily practice can significantly improve sleep quality and help you fall asleep faster.
Food supplements are the most important for good sleep
In the modern world, when the natural rhythm of sleep is often disturbed, food supplements are becoming an increasingly important aid to improve the quality of sleep. Scientific research shows that the right supplements can help regulate the sleep cycle and improve the quality of rest.
Basic elements for quality sleep:
| Supplement | Benefits for sleep | Recommended use |
|---|---|---|
| Melatonin | Regulates the sleep cycle | 0.5-3 mg at bedtime |
| Magnesium | Relaxes the muscles | According to the manufacturer's recommendations |
| Vitamin B6 | Participates in the production of melatonin | Along with magnesium supplements |
Melatonin, a hormone produced naturally in the body, is one of the most effective supplements for improving sleep quality. Studies confirm that 1-3 milligrams of melatonin taken two hours before bedtime can significantly shorten the time it takes to fall asleep and improve the quality of sleep.
Important aspects when choosing supplements:
- Pure melatonin without additional substances
- Efficacy of extended-release formula
- Manufacturer's reliability and quality certificates
- Appropriate dosage according to individual needs
Importance of Amino Acids sleep quality is also essential. Tryptophan, a necessary substance for the production of serotonin, is later converted into melatonin. Supplements of this substance, combined with a complex of magnesium and vitamin B6, can help to naturally improve the quality of sleep.
Experts emphasize that food supplements should be used as a short-term aid, not a long-term solution. A safe period of use is from one to two months, monitoring the body's reaction and changes in the quality of sleep.
It is worth noting that the effectiveness of supplements depends on the individual characteristics of the body. Some people may benefit more from herbal remedies such as hops, valerian or chamomile, which are traditionally used to improve sleep quality.
European guidelines for the treatment of insomnia recommend supplements as one of the supportive measures, along with non-pharmacological treatment and good sleep hygiene. Research shows that supplements can be especially helpful for people who experience jet lag or shift work.
Sleep phases, what to pay attention to
Sleep scientists emphasize that human sleep is not a single process, but a complex set of cycles and phases, the understanding of which can help improve the quality of rest. Each phase of sleep plays an important role in the recovery of the body and the functioning of the brain.
Structure of sleep cycles
One full sleep cycle lasts 90-110 minutes, an average of 5 such cycles occur per night. Sleep phases are divided into two main categories:
| Phase type | Duration | Main functions |
|---|---|---|
| NREM 1 | 5% sleep time | Transition to sleep, muscle relaxation |
| NREM 2 | 45-55% sleep time | Decrease in body temperature, slowing of heart rate |
| NREM 3 | 15-25% sleep time | Deepest sleep, tissue restoration |
| REM | 20-25% sleep time | Dreams, memory consolidation |
Functions of sleep phases
NREM phases are especially important for physical recovery. Deep sleep (Deep sleep) (NREM 3) during:
- Tissue repair and regeneration takes place
- The immune system is strengthened
- Growth hormones are produced
- Energy is restored
REM phase, also called paradoxical sleep, is characterized by:
- Intense brain activity
- Rapid eye movements
- In vivid dreams
- By strengthening memory and learning processes
Optimal sleep planning
In order to make the most of all phases of sleep, it is important to follow a few basic principles:
- Schedule sleep in 90 minute cycles (eg 6, 7.5 or 9 hours)
- The first half of the night is more important for deep sleep
- The second half of the night is richer in the REM phase
- Avoid setting the alarm during deep sleep
Research shows, that the first three sleep cycles are the most important, because during them the body gets most of the necessary rest. Understanding sleep phases helps you plan your rest better and avoid fatigue, even if you have to sleep less than usual.
Sleep experts emphasize that each phase has its own unique role, so it's important not to interrupt your sleep in the middle of the cycle. For optimal relaxation recommended:
- Monitor your natural sleep rhythm
- Avoid artificial stimulation
- Allow the body to go through all phases naturally
Delta waves, which dominate the deep sleep phase, are especially important for brain relaxation. They help to "cleanse" the brain of metabolic products accumulated during the day and strengthen newly acquired knowledge. During REM, beta waves activate the same areas of the brain as during wakefulness, but the body's muscles remain paralyzed, except for the eyes and breathing muscles.
FAQ Part: What to do to get a good night's sleep
How to ensure better sleep?
Create a Sleep Routine: Establish a consistent sleep schedule by going to bed and getting up at the same time every day, even on weekends.
Optimize your Sleep Environment: Make sure your bedroom is dark, cool and quiet. Invest in quality mattresses and pillows that fit your body.
Avoid Stimulants: Avoid caffeine, nicotine and other stimulants in the evening.
Relax Before Bed: Introduce relaxing bedtime rituals, such as meditation, soft music, or a warm bath.
Regulate Use of Electronic Devices: Try not to look at screens for at least an hour before bed to reduce your exposure to blue light.
Conclusion
Scientific research clearly shows that quality sleep depends on many interrelated factors. Proper sleep hygiene, a balanced diet, regular physical activity and effective stress management form the basis for a quality night's rest. The combination of these elements, together with a deep understanding of the phases of sleep, allows each person to develop an individually tailored strategy for improving sleep.
It is important to understand that improving sleep quality is a gradual process that requires patience and dedication. Changing your sleep habits may take weeks or even months, but the results—increased energy, improved concentration, and overall well-being—are well worth the effort. Each person can find the most suitable combination of ways to improve their sleep, starting with small but consistent changes in their daily routine
