In the morning, you'd prefer to stay in bed forever, especially in winter. And for good reason. Sleep is incredibly important for our mind and body, especially in the cold and dark months. Healthy and sufficient sleep promotes mental and physical health, strengthens the immune system, and makes us satisfied and happy. But why is that? And how can you achieve the best sleep? Is a hammock enough, or would a high-quality latex mattress be better? What other factors are there to consider?
This is what happens to your body while you sleep
Research into the topic of sleep is still in its infancy. In the past, there was already an awareness that sleep is good for us and is essential for every human and most animals, as we would otherwise eventually die of exhaustion and fatigue, but the scientific explanations were missing. Fortunately, we know much more today.
To prepare us for sleep and signal to the rest of the body the fatigue and the need for a break, the brain—specifically the pineal gland—releases melatonin. It is shaped like a tiny pinecone and is located in the midbrain. It is not only responsible for the release of melatonin but also for the well-known serotonin, which is also called the "happiness hormone," as well as the internal clock and our intuition. It is also related to the physical and psychological aging process, as it can repair cell damage through its antioxidant potential. A central and important part of our body, therefore.
As exhaustion increases, the pineal gland converts the hormone serotonin, which it releases during the day, into melatonin. This endogenous messenger substance, also called a neurotransmitter, spreads and prepares the body for sleep. In the process, body temperature drops almost imperceptibly, blood pressure decreases, and our breathing and heartbeat slow down. Anyone who stays in dark, quiet, and cool rooms and puts their body into a comfortable resting position will likely fall asleep within a very short time, usually between five minutes and half an hour. The actual change from awake to asleep happens in a flash through the release of chemical substances in our brain that override our consciousness.
We spend the rest of our sleep in different phases of about ninety minutes each. It begins with the deep sleep phase, in which all body functions are shut down, and alternates with the dream phases, in which the brain is very active. This phase is also called the REM phase, where REM stands for Rapid Eye Movement, as the eyes move very strongly under the lids. In these dream phases, the brain processes impressions and experiences and prepares for the next day.
That is why enough sleep is so important
Sleep is important for recovery, healing, and a stable psyche. But it is about more than just pure well-being.
For children, who need up to seventeen hours of sleep a day depending on their age, it is particularly important because their body and mind grow very quickly and very intensively, and they not only have to fight off many diseases but also learn many lessons.
But healthy and sufficient sleep is also absolutely necessary for adults. While we sleep, memories are formed and manifested. Through melatonin and the activation of the immune system, cells are also repaired and replaced, which keeps us healthy, happy, and young for longer.
If you do not get enough sleep over a long period of time, this has consequences for our energy and mood, our concentration, reaction time, cognition, as well as mental and psychological health. It also has physical consequences, as it increases the risks of diabetes, high blood pressure, heart disease, stroke, and premature death.
What does healthy sleep look like?
An adult who does not suffer from a sleep-related illness should get an average of between 7 and 9 hours of sleep. However, there is no fixed number of hours, as the need for sleep can vary individually. Much more important is a regular sleep rhythm, according to which we go to bed and get up at the same times every day, including weekends.
Stress should be avoided wherever possible, as it can have a negative effect on health and sleep. While this is not always possible, the consequences should not be ignored either.
It is a myth that you have only slept well enough if you have had no waking phases. Sleeping through the night does not automatically mean waking up rested, as waking up at night is the norm. We hardly realize anything that lasts less than one to two minutes and forget it by the next morning. Occasional waking up is therefore not an indication of poor sleep, unless you feel significantly disturbed by it.
However, healthy sleep depends not only on the duration and depth of sleep but also on the environment.
How to improve your sleep
A good mattress is half the battle when it comes to getting good sleep. Together with a suitable, supportive slatted frame and a comfortable pillow, they form the foundation for healthy and sustainably restorative sleep. On platforms like Jona Sleep, there is a versatile selection, where there is something suitable for every sleeper. With the right bed, a lot has already been done for well-being and nightly rest. The bedroom should be complemented by a cool tidy room in which silence and darkness prevail. Before going to sleep, sports, caffeine, heavy meals, and screens such as mobile phones, laptops, or televisions should be avoided.
During the day, you should move as much as possible in the open air. If restorative sleep does not work despite implementing these tips, it can help to take a conscious relaxation phase in the evening, develop a fixed routine, or write down your thoughts to avoid being kept awake by reflections.
However, if there are serious sleep problems such as insomnia or sleep-wake rhythm disorders, a specialist or the Austrian Society for Sleep Medicine and Sleep Research, or Ă–GSM for short, should be contacted.
It is especially important to prioritize sleep and recovery, especially in stressful phases when it is so important for our health.
