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Why do we need sleep?
Among Europeans, the French sleep the longest, getting just under 9 hours of sleep per night. Globally, they are surpassed only by the Chinese, who sleep a full 9 hours. Poles, meanwhile, rank 9th, averaging 8 hours and 28 minutes of sleep. Given that about 20% of Poles cannot go to bed without sleeping pills, these results are not particularly optimistic.
Sleep consists of four NREM stages followed by an REM stage, with the cycle repeating several times. It is essential for our proper functioning, physical regeneration, growth, and hormone production.
During sleep, memory consolidation occurs, which is responsible for organizing and storing information, and neural networks are formed, allowing us to wake up ready for the day. This is confirmed by research from Ludwig Maximilian University of Munich, which shows that sleep helps consolidate the individual pieces of information we provided to our brains during the day.
We then strengthen our memories and rehearse facts that will be useful to us the next day*. Insufficient sleep therefore leads to disrupted physiological processes, poorer metabolism, impaired memory and cognitive abilities, and even poor mental health.
Chronotype and the amount of sleep appropriate for your age
Are you an early bird or a night owl? Do you have more energy when you go to bed early and wake up early, or are you most productive at the end of the day, preferring to go to bed and wake up later? Contrary to appearances, it is important to know your sleep chronotype and adjust your circadian rhythm to it. Regardless of whether you are more of an owl or a lark, the most important thing is getting the right amount of sleep. According to the National Sleep Foundation, adults aged 18 to 64 should sleep between 7 and 9 hours, people over 65 no more than 8 hours, school-age children 9-11 hours, and newborns and infants from 12 to 17 hours per day. The more research conducted on sleep, the more it points to the fact that it is worth taking care of a good night's rest.
Consistent bedtimes and wake-up times
When taking care of your sleep, it is best to start with the basics, which is why consistent bedtimes and wake-up times are so important. Irregular bedtimes lead to an irregular circadian rhythm, and trying to "catch up" on sleep over the weekend is a dead end. Neurotherapist Joanna Kamińska mentions this, pointing out that "the body does not adapt well to changes in sleep hours"**.
Exposure to natural light
Before we put our complete trust in clocks, our internal biological clock informed us when to wake up and go to sleep, adjusting to sunrise and sunset. Although times have changed, our internal rhythm still works the same way, which is why exposure to natural light for at least 30 minutes a day is so important. Contact with sunlight affects the production of melatonin, a hormone produced by the pineal gland that regulates the circadian rhythm.
While sunlight is the best investment in sleep, exposing your body to blue light, especially in the latter part of the day, will be associated with poorer sleep quality, longer time to fall asleep, and metabolic problems.
More and more research is being conducted on the impact of artificial light on health. In 2014, a publication was released describing the results of long-term studies conducted on a group of over 100,000 women in the UK. "Women whose bedrooms were bright enough to read or distinguish objects had a significantly higher risk of being overweight or obese compared to those who slept in darker environments."***
A bedroom conducive to good sleep
The room where we sleep has a huge impact on our well-being and the quality of our sleep. It is recommended that it be as dark as possible, free from noise that might wake us, and kept at a temperature between 16 and 20 degrees Celsius. The World Sleep Society emphasizes the importance of choosing and using a bed correctly—it should be comfortable, cozy, and used exclusively for sleep (not for work or recreation).****
Physical activity, relaxation, and sleep
Regular physical activity also affects sleep quality. However, according to researchers, the time of day we exercise is crucial. Workouts should be scheduled for earlier in the day, as exercising within 3 hours of bedtime or later can affect autonomic heart control during the first few hours of sleep.
Relaxation also helps you fall asleep. Therefore, it is worth avoiding any engaging activities a few hours before bed. This is the time for a relaxing bath, reading a book, or breathing exercises. The brain needs a clear signal that it can slow down and switch to rest mode.
Bad habits that disrupt sleep
Also, don't forget that your daily routine, the timing and size of your meals, and the use of stimulants all affect sleep quality, so:
- Avoid heavy meals and large amounts of fluids before bed;
- Do not consume nicotine or caffeine found in coffee, tea, cola, or energy drinks for 8 hours before going to sleep;
- Do not take naps totaling more than 45 minutes, and do not schedule naps after 3:00 PM;
- Do not drink alcohol before bed, as it blocks you from entering the REM phase.
* https://portal.abczdrowie.pl/fascynujace-fakty-na-temat-snu
** http://osrodekcemicus.pl/wp-content/uploads/2014/07/sen.pdf
*** https://terapiabezsennosci.pl/niebieskie-swiatlo-a-sen/
**** https://www.nfs.org.pl/index.php/wiedza/zasady-dobrego-snu/10-przykazan-zdrowego-snu-dla-doroslych/
