The truth, however, is that—although sleep disorders can of course result from serious illnesses and psychological problems—we are often responsible for our own sleep difficulties. How can you improve sleep quality and regulate your sleep? We answer these questions in the article below.

How to sleep properly, or the foundation of healthy sleep

Most people, when asked how to sleep properly, would probably answer: 8 hours! However, this is only part of the truth. Indeed, for most people eight hours is the optimal amount of sleep, but for some the optimal sleep duration may be slightly shorter (7 hours) or longer (9 hours). However, that is still not everything you need to remember.

Not only the amount of time we devote to sleep is very important, but also the times at which we go to bed and get up. Scientists stress that sleep disorders occur more often in people whose biological clock is completely dysregulated. If we get up at 6 and fall asleep at 10 p.m. throughout the working week, but lie in bed until 10 a.m. at the weekend, our body starts—in colloquial terms—to go haywire. Getting up later on Saturday means not feeling tired at 10 p.m., which in turn may extend sleep the following day.

That is precisely why regularity is the foundation of healthy sleep. It is worth making sure that you get up at the same time every day and avoid naps, which also disrupt the circadian rhythm.

How to improve sleep quality, or what is good for healthy sleep?

Sleep problems may also result from other unfavorable habits. We should pay particular attention to:

  • eating dinner too late—the last meal should be eaten about 3–4 hours before bedtime, and it should be easy to digest. Metabolism slows down at night, so fatty and heavy foods (as well as alcohol) will certainly make it harder to rest comfortably and fall asleep;
  • being exposed to bright light after dark—light is the main stimulus that encourages the body to remain active. Therefore, it is recommended that after dark you stay in dimly lit rooms. It is also worth avoiding excessive use of phones, laptops and other devices emitting harsh blue light in the evening;
  • physical fatigue—the need for sleep is the body's natural response to fatigue. If we spend the entire day sitting and do not leave the house, sleep problems may arise. We do not encourage overexerting your body, but jogging, going to the gym or taking a half-hour walk will certainly help you fall asleep!

Problems with short-term insomnia? Try Noctis Noc

It is a good idea to monitor your sleep at home. Recording the time you wake up and go to bed each day, as well as assessing your sleep quality, will help you determine how many hours you need to sleep and at what times in order to feel rested. Tablets Noctis Noc—sleep medication containing doxylamine, which has sedative and calming effects, may be a solution for occasional sleep problems resulting from temporary stress or shift work. However, remember that without a doctor's advice they may be taken for a maximum of 7 days—persistent sleep disorders require medical consultation.

(1) https://pulsmedycyny.pl/problemy-ze-snem-dotycza-juz-co-drugiego-polaka-963253