Sleep is one of the most important pillars of health, alongside a proper diet and regular physical activity. It is during sleep that the body restores the nervous system, regulates the hormonal balance and supports immune processes. More and more research shows, however, that the modern lifestyle significantly worsens the quality of rest – this is driven above all by chronic stress, exposure to screen light and an irregular daily rhythm.
Contents
- Why is sleep so important for the body?
- Sleep, the nervous system and immunity
- How much sleep does an adult need?
- The most important habits that improve sleep quality
- Regular sleeping hours
- Limiting blue light in the evening
- The importance of physical activity
- Diet, stimulants and sleep
- Relaxation techniques and stress reduction
- Can supplementation support healthy sleep?
- Glycine and sleep quality
- When is it worth discussing sleep problems with a doctor?
- Frequently asked questions (FAQ)
- How many hours does healthy sleep last?
- What does sleep hygiene mean?
- What can you do to sleep better?
- Bibliography
Why is sleep so important for the body?
Sleep problems affect millions of people around the world today. They do not always mean complete insomnia. They often show themselves as difficulty falling asleep, frequent waking during the night, a feeling of not being rested despite an adequate length of sleep, or chronic tiredness during the day .
Sleep serves far more functions than simply providing rest after a demanding day. During night-time regeneration the body carries out a series of biological processes that are of paramount importance for physical and mental health. During sleep there is, among other things, regulation of the levels of hormones responsible for appetite, metabolism and the response to stress. It is also a moment of intensive work for the immune system and of the consolidation of memory and cognitive processes [2,3].
Sleep, the nervous system and immunity
A lack of sleep can negatively affect concentration, memory and the ability to make decisions. Studies also indicate that chronically shortening sleep increases the risk of mood disorders, including depression and anxiety states .
What is more, good sleep hygiene means better immunity. People who sleep less than 6 hours a night fall ill with viral infections more often and recover from illness less well .
How much sleep does an adult need?
According to the recommendations of the American Academy of Sleep Medicine and the Sleep Research Society most adults need between 7 and 9 hours of sleep a night . Requirements may, however, differ from person to person and depend on factors such as age, level of physical activity and state of health.
It is worth remembering that it is not only the length of sleep that counts, but also its quality. Even 8 hours spent in bed does not necessarily mean effective regeneration if sleep is light and interrupted. As you can see, the concept of healthy sleep is more complex than it might appear.
The most important habits that improve sleep quality
Introducing a few regular habits can significantly improve how the body functions and make falling asleep easier. Psychiatrists and specialists in sleep disorders emphasise that nervous system hygiene is often a basic element in preventing sleep problems .
Contrary to popular belief, improving sleep quality does not rest on implementing one particular change. The best results come from consistently introducing many small modifications to habits.
Regular sleeping hours
The body functions in line with a circadian rhythm regulated by, among other things, light and melatonin levels. Irregular bedtimes can disturb this mechanism and hinder regeneration . Consistent times of going to sleep and waking up help stabilise the circadian rhythm. This also applies to weekends – large differences between working days and days off can worsen the quality of rest.
Limiting blue light in the evening
Evening exposure to the light emitted by smartphones, tablets and computers can inhibit the secretion of melatonin, the sleep hormone responsible for regulating the phases of wakefulness and night-time rest .
Experts recommend limiting the use of electronic devices at least 1-2 hours before sleep. Using blue light filters and dimmed lighting in the evening may also help.
The importance of physical activity
Regular movement supports not only metabolic health but also sleep quality. Physically active people more often fall asleep quickly and less often report problems with waking during the night . The most beneficial effects are observed with moderate activity carried out regularly. Intensive training directly before sleep may, however, make falling asleep harder for some people.
Diet, stimulants and sleep
Eating heavy meals, too much caffeine or alcohol in the evening can worsen sleep quality. Although alcohol may initially cause drowsiness, in the second half of the night it often leads to more frequent waking and lighter sleep .
It is also worth limiting caffeine intake in the afternoon and evening hours, because its effects can persist for many hours.
Relaxation techniques and stress reduction
Chronic stress is one of the most common causes of difficulty falling asleep. Excessive activation of the nervous system makes it harder for the body to calm down and move into a state of rest. Relaxation techniques may help, such as breathing exercises, meditation, a warm bath, a calm walk or limiting excess stimulation in the evening.
People looking for additional support may also be interested in the subject of natural preparations that support calming the body and regeneration.
Can supplementation support healthy sleep?
Supplementation does not replace healthy habits, but in selected situations it may be an element that supports sleep hygiene. Preparations supporting sleep should be used sensibly and ideally after consulting a specialist, particularly by people with chronic conditions.
Amino acids and components involved in regulating the nervous system are attracting growing interest.
Glycine and sleep quality
Glycine is an amino acid that occurs naturally in the human body. It takes part, among other things, in processes related to the proper functioning of the nervous system. Some studies suggest that supplementing it may support subjective sleep quality and wellbeing during the day . One example of a preparation supporting regeneration and sleep quality is BestGlycine.
The mechanism of action of glycine is probably related to its influence on body temperature and neurotransmission within the central nervous system . It is worth emphasising, however, that supplementation is not a treatment for sleep disorders and does not replace medical diagnosis.
When is it worth discussing sleep problems with a doctor?
If sleep problems persist for longer than a few weeks, lead to a significant deterioration in functioning, or are accompanied by symptoms such as chronic tiredness, snoring or sleep apnoea, medical consultation may be necessary.
Chronic sleep disorders may coexist with depression, anxiety disorders, metabolic diseases and obstructive sleep apnoea, among others.
Frequently asked questions (FAQ)
Below you will find answers to questions about sleep quality and the body’s regeneration.
How many hours does healthy sleep last?
Most adults need between 7 and 9 hours of sleep a night. What matters most, however, is not only the length but also the continuity and quality of sleep.
What does sleep hygiene mean?
Sleep hygiene is a set of everyday habits that support proper rest. It includes, among other things, regular sleeping hours, limiting blue light in the evening, suitable conditions in the bedroom and reducing stress.
What can you do to sleep better?
It is worth taking care of a regular daily rhythm, limiting caffeine in the evening, avoiding using your phone before sleep and introducing daily physical activity. Creating a calm evening routine that helps the body wind down may also help.