How does insufficient sleep affect our quality of life?

Lack of sleep has a very significant effect on the quality of life, and not only because of subsequent fatigue. Sleep is crucial for the human body, as it enables regeneration and restoration of physiological functions. In this article, we focused on what affects sleep and why it is important not to underestimate its quality.

17.3. we celebrate the International Day of Healthy Sleep. This day reminds us that looking after the quality of our sleep is as important as looking after the quality of the food we eat☝️During sleep, various important processes take place that are necessary for the proper functioning of our body and brain.

What happens during sleep? 

• During sleep, various hormones are released that are important for the growth and regeneration of the body, such as growth hormone.
• Our body regenerates after all-day exposure to stress and other loads, repairing damaged tissues.
• Sleep is key to brain regeneration, where toxins are cleared and new neural connections are made. This helps improve cognitive functions such as memory, learning and attention.
• During sleep, the brain processes and organizes the information we have acquired during the day. This allows us to remember them better and then use them in the future.
• Sleep also helps set our biological clock, which is important for hormone regulation, blood sugar levels and other physiological functions.

What does lack of sleep affect?

• It can weaken the immune system, increasing the risk of infection and disease. Studies have shown that people who sleep less than 7 hours a day are more prone to colds.
• It impairs cognitive functions, such as memory, attention and the ability to learn.
• It increases the risk of injury. Lack of sleep manifests itself in fatigue and drowsiness, which can lead to a greater risk of injury.
• Lack of sleep can cause stress, anxiety and depression.
• It can affect the level of hormones that regulate hunger and satiety. Not getting enough sleep can lead to an increase in the hormone ghrelin, which can increase appetite and lead to weight gain.

How to improve your sleep? 

• Maintain a regular sleep pattern. Ideally, go to bed and get up at the same time every day.
• Avoid stimulants such as caffeine, nicotine and alcohol. Try to reduce or completely eliminate these substances from your daily regimen.
• Skip heavy meals in the evening, have your last meal 3 to 4 hours before going to bed.
• Create a relaxing bedtime routine. Taking time to relax 30-60 minutes before bed can help relax your body and prepare for sleep.
• Choose your bed, slats, mattress and duvets carefully. Allow air to flow under the bed. Get advice from experts when choosing a mattress. Remove the TV from the bedroom, do not eat, read or rest in bed.
• Maintain a comfortable sleeping environment. In the sleeping room, minimize noise and light. Make sure your bedroom is well ventilated and at the right temperature (ideally around 18-20 degrees Celsius).
• Make sure you are physically active during the day. It will help you release excess energy and make you naturally tired, which can be helpful for improving your sleep quality. However, do not exercise before going to bed (3 to 4 hours).
• Limit your brain power. If you have a lot of thoughts running through your head before bed, it can make you agitated and make it difficult to fall asleep.

Our tip: Read on for 5 tips for healthier falling asleep and a delightfully deep sleep .

Considering how important sleep is for the human body and how much influence it has on our lives, it is very important to focus on its quality. If you have problems with sleep and you feel that they are not improving despite a proper lifestyle, we recommend that you consult your doctor.