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Taking care of quality sleep is an important pillar of physical and mental health and a basic human need. Sleep is more than just a time to rest, because during sleep the body regenerates, accumulates energy and consolidates memories. For good sleep, we must consider both the quantity and quality of sleep.

Most adults need between 7 and 9 hours of uninterrupted sleep. Individuals’ sleep needs may differ slightly. This is influenced by several factors, from the genetic basis to the lifestyle of the individual. However, there are general recommendations for each period of life: newborns need between 12 and 18 hours of sleep, children between 10 and 11 hours, teenagers around 8.5 hours, while adults generally need 8 hours of sleep.

In addition to the quantity, the quality of sleep is also important, which is influenced by the time we go to bed (recommended before 10 p.m.), the time required to fall asleep and possible awakenings during the night. The best quality sleep is the one after which we feel rested in the morning and can function optimally throughout the day.

How does sleep contribute to mental well-being?

Adequate amount and quality of sleep significantly contribute to strengthening immune resistance, easier recovery from illness, better mood and psychomotor skills, concentration, physical fitness and stress management. Even a single night of insufficient sleep can be reflected in problems with maintaining attention, memorizing, performing academic or professional obligations and increased irritability the next day. A longer period of insufficient sleep increases the likelihood of developing physical diseases (e.g. increased blood pressure) and mental disorders (e.g. depression, anxiety, suicidal tendencies).

What is the sleep pattern like?

In order to sleep well, it is good to know the laws of sleep. Sleep is an active process that has its own characteristic pattern. In an individual sleep cycle, five different sleep phases that represent one cycle alternate rhythmically within 90-100 minutes. As a rule, three to five cycles are repeated each night, one after the other. First comes a quiet period of sleep, also known as the non-REM sleep phase. Within this phase, four periods of sleep follow each other: nap, light, deep and deepest sleep. After approximately one hour of sleep, an active period of sleep occurs, the REM phase, which got its name from the characteristic rapid eye movements.

When should we go to bed?

Even our grandparents told us that every hour before midnight is worth twice as much as after midnight. Experts say that sleep quality really changes over the course of the night. While 90-minute sleep cycles remain stable, the ratio of deep sleep (non-REM) to active, light sleep (REM) changes. Non-REM sleep is dominant in the first part of the night, and towards the morning there is more and more REM sleep. Although both stages of sleep have their benefits, the stage of deep sleep, which is the most invigorating for the body, is especially important for healthy sleep. So if we go to bed at 3:00am, we will most likely wake up tired, regardless of the amount of sleep.

The question of when we should go to bed cannot be answered by stating the exact hour. Between eight o’clock in the evening and midnight, our brain has the best conditions for all the stages of sleep it needs to function optimally. For healthy sleep, we need all phases of sleep, without interruptions. Waking up is also much easier when we are at the end of the cycle, when sleep is lighter. Above all, it is important to listen to our internal clock (or circadian rhythm), which determines when we should sleep and when we should be awake. So there is one simple rule – let’s go to sleep when we feel sleepy.

Some concrete tips for better quality sleep:

maintain a consistent sleep schedule (go to bed at the same time every night and get up at the same time every morning)

be as active as possible during the day, but not right before bed

during the day we make sure that we are exposed to natural light as much as possible

avoid napping during the day

avoid using electronic devices right before bed

do not eat fatty or very sweet food before going to bed

do not drink caffeinated drinks or alcohol at least 6 hours before going to bed

let’s avoid smoking and psychoactive substances

establish an evening routine (e.g. reading, relaxation techniques, breathing exercises)

we make sure that the bedroom is dark, quiet, ventilated, at the right temperature and without electronic devices

the bed should only be used for sleeping, not for eating or working.

What if none of the above helps me sleep?

If the above tips for quality sleep do not help you and you wake up sleepless, it makes sense to seek help from a professional. There are several forms of help to help overcome sleep problems – e.g. behavioral-cognitive therapy. Getting help and getting a good night’s sleep is important to your well-being.