Seven rules for healthy sleep (2)

Sleep as long as you need to ensure that you are well rested

"The need for sleep is very individual: simply put, you have to sleep long enough to be completely rested in the morning, to do your job, and to keep your mind sharp throughout the day. According to medical studies, the optimal average sleep time is about eight hours a day, but some people just need five hours and others need to sleep longer."

Go to bed at the same time

"People often ask whether they should go to bed early or later, but there is no such rule, it's individual. It depends on the level of the so-called sleep hormone - melatonin. Early risers, people who fall asleep around ten o'clock in the evening and have no problem getting up early in the morning, have the highest melatonin secretion in the evening. On the contrary, night-owls are just "coming to life" after ten. The only important rule is to go to bed at the same time every day, if possible, to prepare your body for the ritual of falling asleep."

An afternoon nap will not replace a night's sleep

"If you sleep less at night than you need, you can't make up for it by sleeping during the day, the body simply produces melatonin only at night. This is one of the reasons why people working in shifts face more health complications. On the other hand, you can benefit from a short nap during the day.
In Japan, they found that employees who were able to stretch out at noon worked more efficiently. However, this does not apply to those who suffer from insomnia - an afternoon nap will only make this problem worse."

A bed should just be used for sleep, reading and sex

"You should sleep in a cool, well-ventilated room, which should be dark, without disturbing acoustic perceptions. Sleep hygiene includes bedtime rituals, such as reading a book. It is definitely not a good idea to check messages on your mobile phone or discuss unpleasant events
from the preceding day, let alone family problems. In short, the bed is intended mainly for sleep
and sex."

Do not exercise, smoke or drink coffee before bed

Avoid increased physical activity, i.e. exercise, etc. before going to sleep. The process of falling asleep is also disrupted by the intake of larger amounts of food just before falling asleep, ingesting foods containing stimulants - caffeine in coffee and thein in tea. Smoking before sleep also disrupts the course of sleep - nicotine has stimulating effects. Even the famous glass before bed is paradoxically not an ideal solution, especially if it ends up being more than one. The effect of alcohol on better sleep quality has not been clearly confirmed."

Don’t put much stock in superstitions

"Don't speculate on whether the placement of the bed on a particular side of the world or the phase of the moon affects sleep. There aren’t any scientific studies dealing with this, and you won’t find out anything either. Above all, the bed should be comfortable and should be positioned in such a way that you are not disturbed by light and sounds, if possible. And it’s better to choose more neutral and pleasant colors for the bedroom."

If you suffer from insomnia, see a doctor

"If you have trouble sleeping, be sure to see a doctor. They may find that you only need to follow the rules of sleep hygiene, or it will turn out that it’s the result of an illness or even a more serious breathing disorder in sleep - sleep apnea. This causes a pause in breathing that lasts at least ten seconds, which is caused by the closure of the upper airways. This leads to so-called micro-awakening accompanied by high-intensity breathing sounds. Such low quality sleep causes increased fatigue during the day, but it can also cause serious health problems: high blood pressure, heart attack and stroke."