How to ensure good sleep and regeneration while sleeping?

Sleep is one of the most important activities in our lives, which unfortunately we do not pay enough attention to. We often give it up in favor of longer watching movies, work or entertainment. Unfortunately, ineffective sleep and an insufficient number of hours of rest make everyday functioning difficult, and the effects of this become more acute the older we get. During night regeneration, the activity of the central nervous system turns off. It is also renewed at the physical level. For sleep to make us feel good in the morning, it is necessary to go through all its cycles. What is the importance of sleep for the body and how can we improve its quality?

Good sleep, i.e. full body regeneration - what is worth knowing about it?

For many people, sleep is a moment when we are simply absent and nothing major happens. This approach may be the reason why many of us give up full rest and do not devote much attention to it. This is obviously a big mistake. Sleep is divided into two phases - NREM and REM, which follow each other. The cycle repeats 4-5 times a night, on average every 90 minutes. What is the impact of sleep on the human body?

• During the NREM phase, the brain reduces the intensity of individual functions or even turns them off completely. At this point, blood pressure and glucose consumption also decrease. The heart works much slower. NREM is divided into three subphases, the key of which is N3. The length of deep sleep, as this subphase is called, varies, but usually lasts several dozen minutes during one cycle. It is extremely important because it is at this moment that regeneration takes place. In addition, it helps maintain our immunity.
• The REM phase is the moment when our brain is very active and the body is somewhat turned off. This is when dreams appear. Proper sleep also requires this phase, because during it we remember what we learned during the day. By turning off the body, we are able to get rid of tension from the cervical and lumbar spine. Another beneficial aspect is the slowing down of metabolism, limiting the production of stress hormones and the release of growth hormone, which accelerates wound healing and rebuilds tissues. The REM phase not only ensures proper sleep, but also improves our mental well-being, because during it we process difficult events.

What influences effective sleep?

Sleep hygiene is the rules and habits that influence the good quality of night regeneration and overall health. Taking care of it is a way to enjoy both mental and physical well-being. Several factors influence the quality of sleep, including: its length, depth, whether the sleep phase was interrupted and how many times, breathing pattern and our general comfort. What is worth knowing about this topic?

• When it comes to the number of hours of sleep, it depends largely on age. Babies and teenagers need the most sleep. Adults may need from 4 to 10 hours, and seniors about 6 hours. Awakenings are much more common in older people. The average length for adults is 7 hours. Ultimately, it all depends on your individual needs, but you should try to sleep the same amount every day.
• Effective sleep depends largely on its efficiency. This translates into the time we actually spend in bed sleeping. For good sleep quality to be considered, the efficiency should be around 85%.
• To enjoy full regeneration and well-being, it is extremely important to stick to regular bedtimes and wake-up times. If we manage to maintain this rhythm, we will be able to regulate our biological clock. At the same time, we will not have any major problems with falling asleep and waking up. One of the most common mistakes is sticking to a regular schedule during workdays and sleeping late on weekends, combined with going to bed late. Unfortunately, in this way we disturb our circadian rhythm, which is why we have problems getting up on Monday morning and cannot fall asleep on Sunday evening.

People who take care of proper rest and stick to a regular schedule are less sleepy during the day. At the same time, their energy level is quite high throughout the day and they have no problem performing additional activities. The human body prefers regularity. If the biological rhythm is properly regulated, it has a positive effect on metabolism, hormone secretion and overall health.

How to improve your sleep? Proven methods for everyone

As you can see, the importance of sleep for the body is absolutely crucial. It is worth adding that if we managed to regenerate effectively at night, we will be able to cope better with stress during the day (for this purpose, we also recommend calming preparations from the Biolab offer). Another benefit is good concentration, excellent mood, lower risk of disease and better coping with emotions. Lack of deep sleep is one of the causes of overweight and obesity. This is related to a greater feeling of hunger and appetite for processed foods, especially sweets. If our sleep is healthy and effective, we have a greater chance of maintaining a healthy weight. Additionally, we slow down the aging of the body and reduce the risk of heart attack and stroke. How to improve your sleep?

• It is very important to avoid exposure to blue light at least 2 hours before bed. This means that before going to bed we should no longer watch TV, work in front of the computer or use the phone. This is due to the fact that blue light stimulates our brain to work. For this reason, we cannot calm down in the evening and fall asleep at the desired time. Blue light also disrupts the secretion of melatonin. A much better solution is to read a book, take a relaxing bath, do gentle yoga or meditation.
• To properly take care of sleep hygiene, it is worth creating pleasant evening rituals that will relax us. The last hours before going to bed should be quiet. Working late, watching a difficult and exciting series or intense physical activity are factors that make it difficult to fall asleep because our nervous system is highly stimulated. In such situations, herbs or calming supplements will be perfect. What to take for sleep? Ashwagandha is especially a good solution. We invite you to read our article about this unusual plant and its valuable properties (link to the article).
• People who are wondering how to increase the amount of deep sleep should remember that one of the biggest enemies of effective rest is alcohol. Unfortunately, it is often treated as a means to facilitate falling asleep. While this may actually work for some people, in practice sleep is much shallower and therefore less effective. After drinking alcohol, we wake up more often at night and do not regenerate sufficiently. For this reason, we feel sleepy the next day. Frequent drinking of alcohol in the evening is the shortest way to sleep disorders.
• How to increase deep sleep? In addition to the already mentioned regular lifestyle, it is worth taking care of activity during the day. Outdoor exercise is especially recommended. Thanks to this, we reduce stress and improve the functioning of individual systems. However, you should avoid exercising in the evening as it will overstimulate you.

How can you further improve your sleep quality?

People who have problems with sleep disorders can use special measures. Biolab's offer includes sleep preparations that induce the deep sleep phase, help normalize the circadian rhythm and have a calming effect. Many people wonder if they can take magnesium before bed. The answer to this question is affirmative, because magnesium is able to counteract the effects of the stress response. Its supporting effect on the nervous system will help you regain lost balance and reduce tension, including muscle tension.

One of the factors that may cause problems with falling asleep is excessive eating late in the evening. It is recommended to eat your last meal about 2-3 hours before going to bed. Additionally, you should not drink drinks containing caffeine or other stimulants in the evening. A great solution that we can test while lying in bed are relaxation techniques or meditation. Schultz's autogenic training and Jacobson's relaxation are especially recommended. Let's also make sure that the bedroom is airy, has a comfortable mattress, is dark in the room and has an optimal temperature of 19-22 degrees Celsius. It is also worth remembering that if problems with falling asleep and waking up last for a long time and we are unable to eliminate them on our own, it is necessary to consult a doctor.