Healthy Sleep

Not only do various forms of daily activity positively impact our health, but states of relaxation are also essential for the proper functioning of the body's self-regulation processes. They help reduce the activity of the sympathetic nervous system, responsible for efficient high-energy

functioning, and restore functions dependent on the parasympathetic system, which ensures relaxation and normalization of life processes occurring in various body systems. Its periodic dominance leads to a decrease in blood pressure, a slower heart rate, normalizing breathing, and muscle relaxation, which are essential for regeneration and the renewal of energy.

However, during the day, it’s difficult to find time and conditions to regulate heart rate, breathing, and relax the nerves. Sleep typically offers this opportunity—if it is healthy. It is no coincidence that sleep occupies about one-third of our life, as it is necessary for effectively refreshing the mind and body and accumulating energy for the rest of the day. Unfortunately, not everyone experiences healthy, regenerating sleep. A common problem is its lack due to insomnia, but its quality is also of great importance.

Signs of Sleep Disorders

Certainly, sleep does not fulfill its purpose if we wake up feeling tired. Patients often complain that despite sleeping the entire night, they wake up feeling more exhausted. Some are troubled by disturbing dreams, while others experience no particular dreams, but the accompanying feeling of anxiety means their sleep doesn't restore their energy, adding more strain on their body. If you don’t wake up feeling relaxed and energized, there’s a problem.

Common Medical Causes of Sleep Problems

• Neurosis and depression
• Heart and circulatory disorders
• Hormonal imbalances

However, the most frequent cause is not a disease but rather:

• Increased nervousness due to repeated stress, fast-paced life, and unresolved issues
• Weakening of the nervous system due to a lack of trace elements, especially magnesium and B vitamins
• Eating heavy meals too late, leading to digestive system overload during the night
• Emotional events, reading, video games, or movies watched shortly before bed
• Intense physical activity in the evening, especially if an appropriate meal is not consumed afterward
• Stimulants, which can even include vitamins or a cup of strong tea taken too late

Tips for Enjoying Healthy Sleep

Relaxation

After a day full of activity, the last half hour should be dedicated to relaxing and unwinding, which doesn't require excessive physical or mental effort. Relaxing exercises and a warm shower just before bed are beneficial. It’s a time when even a bit of laziness will benefit your health.

Diet

The last light meal should be eaten no later than two hours before going to bed. An ideal choice is a light banana smoothie, rich in tryptophan and magnesium, which has a calming and relaxing effect.

Banana Smoothie Recipe for Relaxation and Sleep, Rich in Magnesium and Vitamin B6

• 200 ml milk (or oat drink)
• 1 banana
• 1 tablespoon oat bran
• 1 tablespoon almond flakes
• 2 dates

Blend all ingredients thoroughly and drink slowly over 10–15 minutes.

Herbs

A herbal mixture of lemon balm, chamomile flowers, hops (100g each), and angelica and valerian roots (50g each) is effective in alleviating sleep disturbances. Drink a cup of this infusion 30 minutes after dinner.

Supplements

Supplements are particularly helpful when the circadian rhythm is disrupted. Rebalancing the circadian rhythm helps in treating many conditions caused by internal system dysfunctions due to stress, leading to autoimmune disorders and diseases of autoimmunity.

You can easily self-diagnose the need to restore a balanced circadian rhythm. If you feel drained during the day and, in the afternoon and evening, your pupils are excessively dilated and do not contract under light to the size of a pinhead, it could indicate an imbalance between the sympathetic and parasympathetic parts of the autonomic nervous system.