Good-quality, long-term sleep is essential for staying healthy, physically and mentally fit. Unfortunately, a stressful lifestyle and prolonged staring at the screens of devices such as computers can disrupt the production of melatonin, which results in sleep problems. In addition to irritation, too short a period of rest may also result in neurological problems and a significant decrease in intellectual performance, so it is good to find out what a night rest should look like to allow the body to regenerate and how to help yourself achieve it.
The causes of insomnia
There are many causes of insomnia aside from those mentioned above. They can include, among others:
- abuse of stimulants such as coffee, tea or energy drinks,
- drinking too much alcohol
- a small amount of exercise, a sedentary lifestyle,
- susceptibility to stress.
To fall asleep, you need a sufficient amount of the so-called sleep hormone (melatonin) in your body. It is he who allows you to enter a deep sleep phase, during which the body can regenerate. Melatonin also helps in adapting to the changing seasons, and thus – changes in the length of the day and night. This hormone regulates, among others, the rhythm of sleep and wakefulness and temperature, but its functions do not end there. It is melatonin that regulates fat metabolism, sexual function, helps to remove cancer cells from the body, and also protects against depression. Consequently, disturbances in melatonin production, although they mainly manifest themselves through sleep problems, pose a significant threat to many body functions.
Ways for a healthy sleep
Insomnia is a problem that is often treated pharmacologically, but before deciding to supplement with melatonin, it is good to check whether the place intended for sleep meets the requirements necessary for its proper, undisturbed course.
1. Mattress
The basis of a healthy, regenerating sleep is a properly selected mattress – a wrongly selected one can result in insomnia. The mattress should not be too soft as it does not provide adequate support for the spine. The ideal bed is one where the mattress is medium to hard, preferably made of materials such as bonnel and latex, which further adapt to the shape of the body. The mattress cover is recommended to be washed frequently, while the mattress itself is regularly ventilated and vacuumed.
2. Silence
Adequate silence is a necessary factor for healthy sleep. Sleeping in noisy environments will not bring you rest, therefore, if possible, avoid falling asleep in noisy rooms. If your surroundings are noisy, you can use earplugs on an ad hoc basis – this is effective, but should not be used constantly as frequently used earplugs can cause ear infections and increase sensitivity to sounds.
3. Bedding
It is not easy to fall asleep when it is too cold in bed, or on the contrary, too hot. Therefore, the selection of the right bedding is of great importance for the quality of sleep. In the past, quilts filled with natural down (usually duck) were used, but nowadays shops offer a wide selection of bedding with artificial, anti-allergic filling. Artificial filling of duvets is especially recommended for allergy sufferers, but also people without allergies appreciate the fact that it is under the silicone down that the temperature is regulated adequately to the season. Duck feathers are heavy and warm, and modern materials ensure adequate airflow, thanks to which sleep is pleasant both in summer and winter. The low weight of silicone-filled bedding cannot be overestimated either. The materials of duvet covers and sheets are also an important issue – they should be made of natural materials such as cotton or linen.
4. Separation of rest from work
The bedroom is by definition a place to rest, therefore everything that serves or reminds you of work should be removed from it. This division is important mainly for mental reasons, which should not be underestimated – the right atmosphere in the bedroom will make this place associated only with pleasure and relaxation, thanks to which the sleep will be deep and healthy.
5. Air
Always take care of good ventilation of the rooms, regardless of the season. Rooms where you spend a lot of time, such as bedrooms, should be regularly aired. This can be solved in two ways: open the windows in the room a dozen or so minutes before going to bed or install air vents at the doorframes ensuring a constant supply of air from the outside without losing heat.
If the above methods work, you will be able to enjoy a healthy sleep, which, depending on your age, should last:
- in children from 3 to 5 years old, 11 to 13 hours,
- in children from 6 to 13 years old – 9-11 hours,
- in teenagers 14-17 years old – 8-10 hours,
- for people aged 18-65 – 6-8 hours,
- in people over 65 years of age – 7-8 hours.
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