Restful sleep has little to do with the duration, more important is how deep you sleep. On average, eight hours are recommended, however, some people may only need 5 – 6 hours while others need 9 – 10 hours. Regardless of the duration, the depth is important.
Sleep is irreplaceable – without sleep our body cannot recover from the daily stress. Persistent sleep deprivation is closely linked to many diseases.
..is the time during which cells are renewed and repaired due to higher production of growth hormones
..strengthens the immune system
..helps to process the experiences we´ve had during the day
..supports the replenishment of the cells energy stores
Each person goes through several sleep cycles of about 90 minutes of sleep, which repeat themselves. From a light sleep stage you go to deep sleep into the active REM phase (rapid eye movements), where one often dreams intensely. In the first half of the night more time is spent in deep sleep, in the second there are more light sleep stages and dream sleep.
Routine: Try and go to bed at similar times to establish a regular sleeping pattern.
Sleeping space: Your sleeping space should be inviting and a place where you find peace and quiet.
Room temperature: Your bedroom should be cool (about 18 degrees), quiet and completely dark. Try to reduce all noise and light sources to a minimum.
Blue light: Blue light, which comes from electronic devices such as televisions, mobiles, laptops and tablets, reduces the production of the sleep hormone. Therefore try and avoid blue light 1 – 2 hours before you sleep.
Exercise in the evening: Intense exercise should not be carried out directly before going to bed as it leads to physiological stress and makes it difficult to fall asleep. Light movement outside however has a sleep-promoting effect!
Food and drink: Heavy meals affect falling asleep. Stimulating substances such as caffeine, taurine and alcohol should also be avoided. Try and avoid food and drinks that are high in energy, salt, fat or fiber. You can easily ake your own sleep-enhancing drink: lavender, lime blossom, orange or hawthorn tea.
Improve your sleep quality through:
· Dark and cool room climate
· Quiet and comfortable sleeping place
· Regular sleeping pattern
· Reduce blue light sources
· Avoid intense exercise in the evenings
· Avoid caffeine or alcohol in the evening
· Avoid high-energy meals or drinks
Autor: Olympiazentrum Vorarlberg