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How to sleep effectively?

Jak się wyspać? Czynniki

The most important factors for good and healthy sleep.

Sometimes one sleeps up to ten hours a night and does not feel rested at all. The cause of this condition does not necessarily have to be sleep-related health problems, such as a melatonin deficiency. The most important factors influencing sleep quality are those that, paradoxically, can be changed most easily and quickly.

The regularity of sleep is a factor you can work on yourself. If we get into the habit of going to bed at certain times for a longer period of time, our sleep will be difficult to fall asleep at first, but will become more valuable later on. Research agrees that temperature is an important factor in sleep quality. The right temperature for sleeping is between 17 and 19 °C . Also remember to ventilate the bedroom properly so that there is more oxygen. In addition, it is advisable to only use the bedroom at night. In this way, the organism automatically associates the bed with the bedroom and not, for example, with watching films or other entertainment. If you have difficulty falling asleep or sleeping through the night, computer games are not advisable, because they make restorative sleep more difficult by activating hormones such as dopamine, serotonin or even adrenalin. Instead, make sure you lead an active lifestyle and spend some time during the day doing sports, running or cycling.

Not only a healthy lifestyle, but also a healthy mattress

Relaxing rituals before bedtime and avoiding overly large meals can also significantly influence sleep quality. As research shows, the type of ground on which one rests is one of the most important factors influencing sleep.

If you have slept on a sofa bed or a fold-out couch and have the financial means to do so, it is worth considering buying a bed. The difference in restfulness will be noticeable from day one. However, this is not enough to guarantee a restful sleep: the greatest attention must be paid to choosing the right mattress for sleeping. A good mattress not only facilitates falling asleep, but also prevents a ‘heavy head’ after waking up, contractures and numbness. Sleeping on a mattress with the right firmness can finally put an end to incessant back pain.

A good mattress is characterised by a multilayer structure composed of layers with different properties. The mattress must be hypoallergenic and thermo-elastic to ensure correct positioning of the spine and figure during sleep. Today’s modern mattresses can no longer be associated with obsolete springs. To significantly improve the quality of sleep, a good mattress must provide even support for all parts of the body and prevent ‘slumping’ in bed.

There are many factors that influence sleep and, as we can see, there is nothing to stop us from trying to improve them all. A healthy diet, ventilation of the environment, cultivation of correct habits and a little exercise can work wonders, but in the end, a healthy mattress is not enough to guarantee the desired rest.materac termoelastyczny

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