Every year, World Sleep Day is celebrated on the Friday before the spring day-night equinox, which this year falls on 14 March. On this occasion, professional organisations draw special attention to the fact that sleeplessness can be a source of many diseases. But what can we do to get enough rest?
In recent years, there have been many studies on the importance of good quality sleep for our physical and mental health. We need different amounts of rest depending on our life stages. While infants and young children need more than the average, up to 14-16 hours of sleep, for adults seven to eight hours is recommended.
More than half of our nights are spent in shallow sleep, 20-25% in REM (Rapid-Eye-Movement) – essential for long-term learning and processing daily experiences – and 10-20% in deep sleep. The latter is particularly important because it slows down the body, reduces the respiratory rate, lowers blood pressure and pulse, and relaxes the muscles. It is during this phase that cells and tissues regenerate and the immune system is boosted.
The less you sleep, more weight you gain
It also shows that if we don’t sleep enough and well, it can be bad for our health. Not only do we perform worse at work, but we can also experience neurological, cardiovascular, hormonal symptoms, poor mental health and general wellbeing. Unfortunately, sleep deprivation can also affect our weight. Some research shows that people who don’t get enough rest at night eat more and burn less fat the next day.
We usually talk about sleep disturbance when it takes at least half an hour to fall asleep after going to bed, waking up several times during the night and then tossing and turning without sleep. During the day, we can only concentrate on our work with a higher intake of caffeine, fall asleep in the early evening watching TV, and usually complain of tiredness and lethargy throughout the day.
Hot bath and cold room
For chronic and persistent sleep problems, it is best to consult a doctor, who may prescribe medication. But you can do a lot to help yourself sleep better: eat a light dinner, and not just before you go to sleep. Avoid alcohol and caffeinated drinks in the evening, and avoid too intense exercise. A hot bath can help you relax, and it’s a good idea to keep the bedroom temperature cooler. Research has shown that lights and pulses from monitors and smartphones can also be distracting, so it’s best to turn them off in good time before going to bed.
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