Sleep hygiene – how to ensure healthy sleep?

Healthy sleep – what is it like?

Healthy sleep is the foundation of our daily functioning and general well-being. Restorative sleep is not only a matter of sleep length, but also its quality and depth. The optimal length of sleep may vary depending on age and individual body needs, but for most people, 7 to 9 hours of sleep per night is usually recommended . Unfortunately, chronic sleep deprivation affects many Poles of different ages, which is why it is so important to maintain sleep hygiene, which can provide us with better sleep. Good sleep means better well-being the next day and a lower risk of serious cardiological and metabolic diseases.

Deep sleep is the most important phase of sleep

An integral part of healthy sleep is deep sleep, which is a phase that is extremely important for the regeneration of the body. Deep sleep is an integral part of the natural sleep cycle, which includes four main phases:

• light sleep (shallow sleep) – phase 1 and 2,
• deep sleep (phase 3 and 4)
• REM sleep phase, during which rapid eye movements occur. This is when we dream intensely and our body regenerates best.

The deep sleep phase is particularly important for the body's regeneration and rest processes. In this phase, the heart rate slows down significantly and blood pressure drops. Muscle tension is relieved, which promotes cell renewal and the repair of damaged tissue.

During deep sleep, brain activity changes, slow delta waves dominate, which are associated with the deepest stages of sleep. This stage is crucial not only for physical rest, but also for mental health. It helps strengthen the immune system, supports memory processes, allowing the consolidation of newly acquired skills and knowledge. During deep sleep, our brain processes and organizes information from the entire day, which is essential for maintaining mental and emotional health.

The importance of deep sleep in daily regeneration

The importance of deep sleep goes beyond the physical and cognitive aspects. Deep sleep has a huge impact on your overall health. Studies show that a lack of deep sleep (or a complete lack of REM sleep) can lead to a number of negative consequences.

Among them are:

• heart disease: heart attack, arrhythmia,
• vascular system diseases: increased blood pressure (hypertension), atherosclerosis,
• metabolic diseases: obesity, type 2 diabetes,
• mental illnesses: mood disorders, depression, generalized anxiety, cognitive disorders and others.
• This is just a fraction of the consequences of sleep deprivation, especially deep sleep. That is why it is so important to take care of your biological clock, your established circadian rhythm, which is very important in preventing sleep deprivation.

What are the rules of sleep hygiene?

Sleep hygiene is an extremely important part of a healthy lifestyle that is often underestimated, overlooked or downplayed in our busy lives. It is not only the amount of sleep, but also the quality of what our psyche and body experience during night time regeneration that has a huge impact on our overall health and well-being. There are many rules of sleep hygiene, so it is extremely important to adapt to them.

Try to go to bed at the same time every day

Adopting fixed hours for falling asleep and waking up is crucial not only for getting the right amount of sleep, but also for its quality. A stabilized sleep-wake rhythm, consistent with the natural circadian cycle of our body, significantly affects our performance during the day. Thanks to a regular bedtime, our body can better regulate metabolic processes, body cleansing processes and learning.]

Regular sleep hours also help maintain hormonal balance , which has a direct impact on our emotional well-being and mental health. Regular sleep supports the production of serotonin and melatonin, hormones responsible for mood and sleep cycles, which can help alleviate symptoms of stress, anxiety and depression. Falling asleep at regular times allows the body to properly schedule the time it needs to regenerate, so it's worth sticking to designated bedtimes and wake-up times - even on weekends and days off from work.

A set sleep rhythm promotes better functioning of the immune system, muscle and tissue regeneration, as well as regulation of blood pressure and blood sugar levels. This reduces the risk of many diseases, including those related to the cardiovascular and metabolic systems. Introducing regularity in sleep hours is therefore not only a matter of discipline, but above all an investment in our health and well-being.

Regular physical activity helps you fall asleep and ensures better sleep

One of the most effective ways to improve the quality of sleep is to move. Physical exercise not only helps with fatigue of the body, but also of the mind, which helps to fall asleep easier and sleep deeply . Introducing physical activity into your daily rituals supports hormonal balance, which can affect the regulation of the sleep cycle. However, it is important to remember about the right time for exercise - you should not play sports or engage in other, intense physical activity right before bed , as this can contribute to excessive stimulation of the body, which in turn makes it difficult to fall asleep. Therefore, it is worth planning physical activity so that it ends at least a few hours before bed, so that the body has time to return to a state of rest. The best time for exercise is late afternoon, i.e. 5-6 p.m. Then the body has enough time to go into a state of rest from the state of arousal into which we introduce the brain, nervous system and internal organs during physical exercise.

Mental relaxation before sleep

Sleep disorders, sleep problems (insomnia, early waking, waking up during the night and others) are often associated with excessive stress and anxiety that accompanies us during the day. A key aspect of sleep hygiene is creating a favourable environment that allows relaxation before going to bed. Among the factors that affect our mental comfort and sleep quality is also noise pollution. This is a factor that disrupts sleep and causes discomfort. Eliminating external noise from our environment - protection against it, for example by using earplugs or devices emitting white noise, can significantly improve the quality of sleep. Additionally, relaxing music can have a soothing effect on our mind, preparing it for sleep and helping to combat sleep problems.

Winding down before bed , for example by practicing relaxation techniques or meditation, is another important step towards good sleep. This allows the mind to gradually slow down and makes it easier to fall asleep. Relaxing in a hot bath or drinking aromatic tea before bed can also contribute to better relaxation, reducing muscle and mental tension, which promotes deep and restful sleep.

Avoiding overthinking before bed is also important, as it prevents you from getting bogged down in worrying thoughts that can make it difficult to fall asleep. Properly preparing for bed, including creating a comfortable environment, relaxing, and avoiding stressful activities, can go a long way toward resolving sleep issues and providing a healthy, restorative rest. It’s also worth considering leaving your phone and any distractions in another room (if possible) and replacing them with, for example, a book or magazine that is healthier for your eyes and helps you fall asleep on your circadian rhythm.

Avoid exposure to blue light before going to bed.

Improving the quality of sleep by controlling light exposure is crucial to maintaining a healthy circadian rhythm. Light plays a significant role in regulating our biological clock, so being in brightly lit rooms during the day and using natural daylight has a significant impact on our sleep. It is important to limit exposure to blue light in the evening, characteristic of TV or computer screens, which inhibit the release of melatonin - a hormone that regulates sleep. It is worth giving up working on a computer or watching TV for at least an hour before going to bed, and even better - three hours before going to bed. Instead, it is worth using warm, yellow-red light, which reflects the colours of the sunset, which helps the brain prepare for rest.

Avoiding stimulants before bed

Avoiding stimulants before bed is a very important step in taking care of healthy sleep. In the case of insomnia, it is recommended to give up caffeine, alcohol or cigarettes before going to bed. These substances can disrupt our sleep rhythm, making it difficult to fall asleep and leading to restless sleep at night. Therefore, it is worth focusing on decaffeinated drinks, relaxation techniques before bed and creating the right sleeping environment, which will help to achieve better quality sleep and rest.

Caffeine, found in coffee, teas (in the form of theine), energy drinks, chocolate, and cola drinks, is a known stimulant that can stay in the body for many hours, making it difficult to fall asleep and reducing the depth of sleep. Therefore, it is recommended to consume the last portion of caffeine at least 4 hours before bedtime, and optimally 6-8 hours before planned sleep. This provides enough time to eliminate caffeine from the body and restore the body to the state it was in before consuming this stimulant.

Alcohol, although it may initially seem to help you fall asleep, actually disrupts the proper course of sleep – especially the REM phase (the one in which rapid eye movements occur), which is crucial for mental regeneration. This leads to more frequent waking up at night and poorer quality of rest. In addition, the side effects of alcohol consumption, which we most often feel the next day, do not only concern sleep. It is better to avoid this stimulant, which will make us wake up in the morning full of energy and willingness to act.

Nicotine is a stimulant similar to caffeine, so it can have an invigorating effect and make it much harder to fall asleep and lead to shallower sleep. Smoking cigarettes before bed is therefore one of the factors that can contribute to sleep problems. If you smoke, we encourage you to change your lifestyle and quit the habit. If you decide to take this step, you will quickly notice a difference in your sleep and well-being.

Adequate ventilation and optimal bedroom temperature

Fresh air can help maintain the right temperature and humidity in the room, which helps create a comfortable sleep environment. Properly airing the bedroom makes the brain better oxygenated and the body regenerates better. Therefore, it is worth opening the window for a few minutes before going to bed to exchange the air in the bedroom. This will remove pollutants and excess carbon dioxide, as well as provide a fresh portion of oxygen. However, avoid opening the window too wide if there is noise outside, so as not to disturb your peaceful sleep. Also remember to properly heat the room, especially in the colder months, to maintain a comfortable temperature inside the bedroom, on which (indirectly) also depends the appropriate body temperature during the night's rest. Comfortable sleep is also influenced by the bedding we use and pillows. Try to provide yourself with maximum comfort, for example by buying down pillows or pleasant to the touch Egyptian cotton bedding , which will wrap you up for sleep and put you in a state of blissful relaxation. The right climatic conditions in the bedroom can help to achieve a better and relaxing night's rest.

Balanced dinner

By choosing the right ingredients for dinner, we take care not only of our well-being during sleep, but also of our overall health. Let's avoid heavy meals and make sure that our evening meal is rich in nutrients. Let's also try to ensure that our digestive system is not overloaded a few hours before bedtime. It is best to eat the last meal of the day no later than 4 hours before bedtime. Usually, late afternoon is the right time for dinner. In the evening, it is better to skip the meal and instead drink a cup of warm tea or relax with a good book and a glass of freshly squeezed juice.

Create a meal plan that includes a balanced and varied diet that supports both your body and mind. Start your day with a nutritious breakfast that will give you energy and boost your metabolism – oatmeal with fruit, soft-boiled eggs with whole grain bread or a protein-rich smoothie are ideal. Eat a light but filling meal mid-day – a salad with a variety of vegetables and added protein, such as grilled chicken breast or chickpeas, is a great choice. Your snack should be healthy and nutritious – think a handful of nuts or fresh fruit.

Try to eat protein-rich foods (such as chicken, fish, or tofu), well-balanced with vegetables and healthy sources of carbohydrates (such as whole grains). Avoid fatty foods, heavy meals, or overly large portions that can disrupt a good night's sleep. A well-balanced dinner can have a positive effect on the quality of your sleep, providing you with a comfortable and regenerative rest. It is also a great opportunity to provide your body with essential nutrients that will help regenerate tissue and maintain proper functioning of the body overnight.

How does sleep apnoea affect sleep?

Sleep apnoea has a very negative impact on sleep. During the pauses in breathing that characterize this disorder, the body does not receive enough oxygen, which disrupts the natural course of sleep. These pauses can lead to frequent awakenings at night, preventing deep, restorative sleep. As a result, a person affected by sleep apnoea may experience chronic fatigue during the day, difficulty concentrating, and a general feeling of being unwell. This negatively affects the quality of sleep and can lead to various serious health problems, so it is necessary to consult a doctor for diagnosis and appropriate treatment.

Summary

Sleep hygiene is a key element of a healthy lifestyle. To sleep well, it is worth sticking to regular sleep hours, creating a pleasant and comfortable sleeping environment, avoiding caffeine and heavy meals before bed, and ensuring regular physical activity. Good sleep hygiene has a huge impact on our physical and mental health, improving mood, concentration and overall performance during the day.