Sleep Like a Baby: Unlocking the Secrets to Restful Nights

Quality sleep is vital for everyone. However, the hustle and bustle of work, stress, and the desire to get everything done can make a full night’s rest seem like an unattainable dream. Dr. Natalya Averchenko, a psychiatrist and head of the department at the Republican Scientific and Practical Center for Mental Health, shares insights on how to sleep properly to wake up feeling refreshed.

Sleep Schedule

Our physical and mental well-being, mood, and productivity all depend on the quality of our sleep. A healthy sleep means waking up feeling rested and rejuvenated. The amount of sleep needed varies from person to person. While the average recommendation is 8 hours, some people require 9-10 hours to feel fully rested.

As we age, our need for sleep may decrease. Some individuals feel energetic and active after just 5 hours of sleep, which can be normal for them. We are all unique, and our biological mechanisms differ, so the primary criterion is feeling well-rested upon waking.

There are early birds who wake up early and feel great, and there are those who struggle to get up in the morning. A proper daily routine involves going to bed and waking up at the same time every day. This consistency is more comfortable for our bodies than an erratic schedule. Of course, there are times when we want to stay up late to watch a movie or read a book, but this can disrupt our biological rhythms.

During sleep, our brain rests and processes the information we’ve gathered throughout the day. Sleep consists of several phases: slow-wave and rapid eye movement (REM) sleep. These phases cycle multiple times throughout the night. Slow-wave sleep predominates at the beginning of the night, while REM sleep increases towards morning.

On average, five complete cycles are needed for a full, restorative sleep. Slow-wave sleep is associated with energy restoration. During REM sleep, we experience vivid dreams, and our eyes move rapidly beneath our closed eyelids. REM sleep serves a psychological protective function, where the unconscious meets the conscious, and the brain “heals” itself. Sometimes, we can unconsciously find solutions to problems that bothered us during the day.

Sleep Hygiene

We all know the importance of sleep hygiene: sleeping in a cool room, in a comfortable and cozy bed. Evening walks, relaxing warm baths, or showers can also promote better sleep. Eating a large meal before bed can interfere with a peaceful night’s rest, as the process of digestion can disrupt sleep. It’s recommended to have a light dinner 3-4 hours before bedtime.

The bright screens of smartphones, televisions, video games, and computers in the bedroom can also hinder sleep. It’s better to listen to soothing music instead. Alcohol can disrupt the normal structure of sleep, and regular consumption can lead to dependency. Caffeine also affects sleep quality. While it typically takes 12 hours for caffeine to leave the body, some people may retain it for up to 24 hours, meaning even morning coffee can cause insomnia. Remember that not only coffee but also tea and cola can keep you awake. An hour or two before bed, opt for something that positively influences sleep quality, such as warm milk with honey or herbal teas (chamomile, lemon balm, hops).

Insomnia and Sleepiness

Insomnia can occasionally affect anyone due to various reasons, such as changes in routine, lifestyle, or significant stress. It doesn’t necessarily indicate health problems. If insomnia is a one-time occurrence, taking a walk, ventilating the room, and following sleep hygiene rules can help.

To sleep more soundly, engaging in fitness activities 5-6 hours before bed can help. People who perform physical work outdoors typically don’t suffer from sleep disorders. This issue is more common among office workers and homemakers who lead sedentary lifestyles. Adding stress and work overload can lead to insomnia.

Poor sleep often leads to stress and anxious thoughts about the inability to rest. This, in turn, leads to constant tension and the habit of using sleeping pills or alcohol to fall asleep. It can also result in a desire to nap during the day to make up for lost sleep at night. All of this exacerbates insomnia problems, creating a “vicious cycle of insomnia.”

Negative thoughts and catastrophizing problems can worsen the situation. A person who can’t fall asleep may start exaggerating problems: “If I don’t fall asleep, I won’t be able to conduct the meeting tomorrow, the presentation will fail,” etc. There are techniques to combat negative thoughts and relaxation exercises. Negative thoughts should be replaced with positive ones: “It’s okay if I don’t get enough sleep, I’ll still manage to complete the task.”

Regular sleep disturbances (three times a week for a month) should raise concerns. Early awakenings, frequent daytime sleepiness, and fatigue can be signs of not just simple sleep deprivation but also depression, chronic fatigue syndrome, and other disorders. If sleep problems are persistent, it’s essential to consult a specialist who can help identify the causes of the disruptions. There are tests to detect depression, anxiety disorders, and other issues.

In mild cases, seeing a psychologist or undergoing psychotherapy can help. Initially, try to regulate your sleep schedule without medication. Sleeping pills should only be used as recommended by a doctor! Self-medicating for insomnia can lead to dependency, increased dosage requirements, and disrupted sleep phases.

Secrets to Feeling Refreshed and Happy

Often, to get more done, we try to artificially prolong our wakefulness. This creates a vicious cycle: we consume coffee or other stimulants to stay awake, which helps temporarily, but then we don’t get enough sleep and feel exhausted again. The most important thing during stressful times is to get a good night’s sleep, so your brain can handle any information effectively.

Our sleep is directly influenced by our thought patterns, attitudes towards success and failure, the presence or lack of love, and the ability to enjoy the beauty of the present moment.

Highly responsible individuals who strive to achieve as much as possible in life often find themselves in a situation where they feel guilty for spending time on sleep when they could be doing something more productive. This perfectionism usually leads to significant problems. It’s essential to know our limits: we are not gods; we can’t do all the work and achieve perfection at once.

If you want to achieve great success, you must first take care of your health by simply following a work and rest schedule.