The importance of sleep in a healthy lifestyle

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Sleep has a key impact on our health. Adequate rest is a guarantee of well-being, but not only. Sleep also affects our heart, brain and body weight.

Sleep and health

As already mentioned, sleep has a significant impact on our health. It is the best remedy for stress. Sleep also contributes to lowering blood pressure and bad cholesterol levels. Thanks to proper amount of sleep we are much less prone to depression, mood drops or excessive irritability. Healthy sleep translates into better control over emotions. It is worth mentioning here the issue, which is the regeneration of the brain. This organ regenerates both during the night rest as well as during a short nap during the day. Healthy sleep also helps to control body weight. It effectively improves memory ability and supports coordination and motor activities. It is at night that our brain organizes and consolidates all the information acquired during the day. Providing our body with an adequate amount of sleep, we contribute to the improvement of the functioning of the immune system. This is related to the fact that during sleep the body fights infections. We also have to deal with the production of hormones, such as growth hormone. When we sleep, blood pressure is normalized, toxins are removed from the body, skin condition improves and our eyes rest. It is also worth mentioning here that a rested body achieves better sports results

What effects can chronic sleep deprivation have? It can promote, among others, the development of diabetes, depression or anxiety, concentration disorders and obesity. People who suffer from insomnia are much less productive and more likely to get into a car accident. As research shows, sleep disorders most often affect women and increase with age.

Photo by Ketut Subiyanto/

How do you take care of your sleep hygiene?

Here are some proven ways on how to take care of your sleep hygiene. Whenever possible, go to bed at the same time each day. This is a proven formula for developing a proper rhythm. Dinner should be eaten no later than 2-3 hours before going to bed. It is best if it is easy to digest. It is not recommended to consume alcohol in the evening. This may result in a short and shallow sleep. It is best to ventilate your bedroom before going to bed. You can also light a candle with a lavender, juniper or rose scent. These aromas are known for their calming properties. If you want to guarantee yourself a healthy sleep, you should also take care of the right temperature in the bedroom. Ideally, it should be around 18-22 degrees Celsius. What should you do if you don’t fall asleep within 20 minutes of going to bed? Listen to relaxing music or read a book

Optimal amount of sleep

How long should I sleep to keep my body rested? It is difficult to answer this question unequivocally. It is an individual question. Sleep consists of 3 stages of NREM: N1, N2 and N3 and REM sleep. During the first two stages, our sleep is shallow. We fall asleep deeply only in the N3 stage, which is connected with biological rest. REM sleep is responsible for information processing and daydreaming. To get enough sleep, we need as much N3 and REM sleep as possible. Importantly, the 2 key stages of sleep do not occur one after the other. Instead, they are separated by the N1 and N2 stages. An adult usually has between 4 and 6 sleep cycles, each lasting between 80 and 120 minutes. The optimal length of sleep is said to be between 7 and 8 hours. Some people will feel rested after only 5 hours. Others, however, will need up to 10 hours of sleep

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