Restful Sleep
Humans spend about one third of their lives sleeping. It is therefore worthwhile paying attention to your personal sleeping habits and ensuring that your sleep is restful. Stress in particular often leads to disturbed sleep.
If sleep is not restful over a longer period of time, concentration and performance will suffer. Persistent sleep disorders also change personal well-being and mood, and further physical symptoms can occur. Sufficient and restful sleep is therefore very important, especially while studying, which involves multiple demands (see tips for stress regulation for students).
Healthy sleep cycle
How long you need to sleep without interruption to feel rested varies from person to person. Five to nine hours per day is considered a guideline for restful sleep. Assuming you sleep for around seven hours, your total sleep time is divided into five cycles, each lasting approximately 90 minutes. In each phase, REM sleep and NREM sleep alternate in varying lengths. Each cycle has different characteristics and functions in terms of brain and muscle activity.
REM stands for “Rapid Eye Movement” (dream sleep) and NREM for “Non-Rapid Eye Movement“ (transition from wakefulness to sleep, light sleep, and deep sleep).
Insomnia and sleep disorders
Insomnia can refer to a reduced overall amount of sleep. It can also refer to a disorder in which sleep cycles or sleep stages are repeatedly interrupted. Even then, sleep is not restful, regardless of how long it lasts overall.
Physicians diagnose (chronic) insomnia when a person sleeps poorly at least three times a week over a period of three months and this noticeably impairs their quality of life, performance, and mental well-being.
Tips for promoting restful sleep.
- Good sleeping habits
The ideal room temperature for your bedroom is around 17 degrees Celsius. The room should also be dark and quiet. - Separate sleeping area
Even if you have limited space, try to separate your sleeping area from your work area, at least visually. Plus: only sleep in your bedroom or bed—do not work, watch TV, or eat there. - No cell phones in bed
Today, the theory that the blue light from cell phones or laptops disturbs inner peace and sleep is considered outdated. However, studies continue to show that sleep quality is better without direct cell phone use before bedtime: switching off helps you wind down and relax immediately. - Bedtime ritual
Rituals help structure our day and ease the transition into rest. They send a clear signal to the brain that it is time to unwind and relax. Sleep-promoting rituals can include a light evening walk, a warm shower or a soothing bath, or a cup of bedtime tea.
- Proper nutrition
People who suffer from sleep disorders should avoid alcohol, nicotine, and caffeine before going to bed as these substances have a stimulating effect. It is also advisable to avoid heavy meals before bedtime. Instead, you should eat light and easily digestible foods. - Moderate exercise
After a busy day, yoga, autogenic training, progressive muscle relaxation, or a walk can help you find inner peace and balance and, hopefully, sleep. - Sleep-wake rhythm
Establish a regular sleep pattern, i.e. try to go to bed and get up at the same time every day. Once a regular sleep pattern has been established, the body adjusts to it after a while and becomes naturally tired in the evening. - Problem solving
Do not take your problems to bed with you. If possible, try to iron them out before going to bed. The same applies to any worries you may have: Write down everything that is on your mind before going to sleep. This will help you wrap up the day and any unfinished business. The next day, continue looking for a solution.
Medical help in case of persistent sleep disorders
Consult your general physician if you have been suffering from sleep disorders and severe daytime tiredness for a long time and have not seen any improvement despite adjusting your sleep routine.
