Healthy sleep - How to hack Your habits?

For some of us, healthy sleep is just an elusive dream. We live in times where work efficiency is our top priority. The decision on which mattress to choose is too often left to salespeople, though it can be a crucial decision since it affects our overall functioning. This includes healthy sleep, provided we make the right choice.

More and more people are not experiencing healthy sleep, and instead suffer from related disorders, most notably insomnia, which becomes a chronic condition for some. These manifest not only in a lack of sleep but often also in difficulties falling asleep, waking up at night, or early morning awakenings, thus the common difficulties today. In the fight for healthy sleep, adhering to a few simple rules can help.

To ensure healthy sleep, it is very important to completely eliminate all sources of light from the bedroom. This includes not only lamps but also any kind of indicator lights from TVs, computers, or chargers. Any light, even the smallest, can disrupt the production of melatonin, the sleep hormone produced in the pineal gland, responsible for regulating the circadian rhythm, leading to sleep problems.

It is also worthwhile to cover the windows to properly darken the bedroom. Using curtains, blinds, or shades that effectively block street light can be beneficial. This is especially important in cities, where light pollution is often very high. This can create a dark and peaceful environment conducive to healthy sleep.

A simple way to minimize the impact of light is to use eye masks, which are available in many stores. The cost of a typical eye mask is very low. Better models are designed to fit the shape of the face, effectively blocking light access to the eyes.

Optimal conditions for healthy sleeping require the bedroom to be a place of peace and quiet. Therefore, all sources of sound, such as televisions or radios, should be turned off. Even loudly ticking clocks should be turned off at night. Any sound can disrupt sleep and cause difficulties with waking up at night, affecting sleep quality.

It is also worthwhile to eliminate any noise coming from outside, thus trying to muffle street traffic, alarms, or conversations of passersby that affect sleep. To deal with this, consider using earplugs that dampen sounds. Those made from memory foam are especially recommended, as they adapt to the ear canal. This material is soft and flexible, thus it does not cause pressure.

Good quality earplugs prove invaluable in achieving healthy sleep when someone is bothered by the snoring of a partner. Snoring can be a source of disturbances at night, and earplugs provide a simple and effective method for achieving peace. When choosing earplugs, it is important to pay attention to their sound reduction level, which is expressed in decibels (dB).

Maintaining an optimal temperature in the bedroom throughout the night is crucial for healthy and restful sleep. It is recommended that the bedroom temperature be kept around 18°C. Such conditions are considered the most favorable for the body, as the air is neither too warm nor too cold. Additionally, it lowers the body temperature, which is necessary for falling into a healthy sleep.

Proper ventilation of the bedroom is also extremely important. Regularly airing out the room helps to remove accumulated carbon dioxide and provides fresh air, which is beneficial for healthy sleep and improving well-being. Fresh air also helps reduce the risk of allergies and respiratory diseases by reducing the presence of allergens and pathogens in the bedroom.

Even during winter, it's worth sleeping with an open window, which brings many benefits. Despite lower temperatures outside, a gentle flow of cool air helps maintain the optimal temperature in the bedroom. Additionally, it ensures a constant supply of fresh air. It's important to remember to use appropriate blankets and bedding to prevent chilling the body. 

To maintain sleep hygiene at a good level, evening rituals should be observed, allowing you to establish a routine and create conducive conditions for peaceful falling asleep each night. In today's world, immersed in constant pressure of duties and stimuli, finding time for a peaceful bedtime preparation should be a priority for maintaining psychological and physical balance.

One of the effective ways to prepare the body for nighttime rest is a relaxing bath. Warm water and gentle scents of aromatic essential oils have a calming effect on the mind and body, gradually preparing them for immersion into sleep. During this time, it's worth having a cup of herbal tea, which has a soothing effect.

An evening stroll is an excellent idea, allowing you to detach from worries and stress that occurred during the day. It also contributes to the regulation of the circadian rhythm, which is crucial for health. Additionally, fresh air and gentle movement help the body prepare for rest, and the mind for calming down.

Yoga or meditation should be part of the evening rituals, as they also allow you to calm down. By focusing on breathing and gentle movements, we can release tension accumulated during the day, which helps prepare for peaceful sleep.

Large meals before bedtime are forbidden, as they can burden the digestive system and hinder falling asleep. Despite this, a small snack about half an hour before bedtime is allowed. This helps regulate blood glucose levels, which translates into better sleep quality. A perfect option might be a light salad, banana, or yogurt, but only in small quantities.

It's also important to avoid caffeine, including coffee and energy drinks, especially a few hours before going to bed. Known for its stimulating properties, caffeine disrupts the natural sleep rhythm. In this way, falling asleep will be more difficult, not easier. The same applies to alcohol consumption, which makes sleep shallow and interrupted, reducing sleep comfort.

Healthy sleep must be free from blue light, so electronic devices should be turned off a few hours before going to bed. Even brief use of a phone or tablet before bedtime worsens sleep quality. This is because these electronic devices emit large amounts of blue light. This type of light mimics the natural sunlight visible in the morning.

It has been known for years that blue light has an extremely strong ability to inhibit the production of melatonin, the sleep hormone. Exposure to blue light keeps the brain active because it signals it to do so. Any exposure to blue light before bedtime can significantly impede falling asleep and disrupt the circadian rhythm. As a result, it can cause daytime sleepiness and other discomforts.

Instead of spending time in front of a screen just before bedtime, it's worth looking for alternative forms of relaxation that will promote calmness and thus also prepare the body for sleep. One such alternative is reading books. Immersing yourself in the world of literature allows the mind to detach from daily worries and concerns, and also serves as a good way to calm down before sleep. Reading a book in soft light will also help naturally prepare the body for rest.

Another effective method of relaxation before falling asleep is listening to music, especially music with a calm and gentle tempo. This is often classical or jazz music, but also nature sounds such as the sound of the sea or birds singing. These have a soothing effect on the mind. For some people, drawing or painting can also be helpful, helping to focus on the present moment.

The key to healthy sleep is the best mattress that allows you to relax and rejuvenate. It is also important to choose the right sleeping pillow that will support the head and shoulders. Such an ideal combination will maintain the correct posture throughout the night. As a result, it will also ensure a healthy sleep, which will translate into healthier days.

Next-generation orthopedic pillows are made of breathable and flexible HR foam, designed to support all anatomical structures of the body, including the head and spine. They reduce the risk of overheating of the head, which is a common problem with memory foam pillows. A good pillow should be carefully tailored to the sleeping position, but also take into account the weight and height of its user.

When it comes to mattresses, attention should always be paid to how they are designed and constructed, mainly on the inside. Choosing the right mattress firmness level is essential to provide body support based on contouring, not sinking. Healthy sleep will be provided by a fully functional medium-firm mattress that meets the needs of a wide range of users.

In the Polish scale, this would be a H3 mattress, however, this scale is meaningless. A more precise way to determine mattress firmness is the American 10-point firmness scale, where a firmness of 6.5/10 represents the best for each of us.

What should healthy sleep be like?

Healthy sleep should primarily be uninterrupted and restorative. This means sleep that goes through all the phases of sleep 4-6 times, including deep sleep and REM sleep. It's important for sleep to be peaceful and free from waking up, thus in harmony with the body's physiology. Healthy sleep must allow for the full regeneration of the body and mind. It is accepted that healthy sleep should last 7-9 hours.

How long should healthy sleep last?

The recommended duration of healthy sleep varies by age. For most adults, 7 to 9 hours of sleep per day is recommended. Children and adolescents need more sleep, while older adults may need slightly less. It is worthwhile to use sleep calculators or smart alarms that can help determine one's own needs. It's also important to remember that healthy sleep mainly depends on sleep hygiene, which includes habits and bedroom equipment.

What are the healthiest sleep hours?

Sleep is healthiest when it is synchronized with the natural circadian rhythm. This means it's best to go to bed around 10:00-11:00 PM and wake up around 6:00-7:00 AM. In principle, the healthiest sleep starts after dusk, when the brain begins to release large amounts of melatonin, while simultaneously lowering cortisol levels. Sleep should end shortly after dawn, as hormone and neurotransmitter levels begin to return to the concentrations present during the day. However, this is a personal matter and may depend on one's chronotype (morning or evening type).

What to do to have healthy sleep?

To ensure healthy sleep, it is important to adhere to regular sleep hours, avoid screens and bright light for at least an hour before sleep. Healthy sleeping is also promoted by limiting the intake of caffeine and alcohol, as well as ensuring appropriate sleeping conditions, such as a dark, cool, and quiet environment in the bedroom. Regular physical activity and relaxation techniques, such as meditation or yoga, are helpful.

What to drink for healthy sleep?

For healthy sleep, it is recommended to drink beverages that have calming properties and do not contain caffeine. Herbal teas, including lemon balm, chamomile, or lavender tea, serve relaxation before sleep. Some people drink warm milk for healthy sleep, which contains tryptophan, an amino acid that contributes to falling asleep. However, it's important to avoid drinking a large amount of fluids just before sleep to not disrupt sleep with the need to go to the bathroom.