Sleep – the most underrated time of the day?

Sleep is much more than just rest. It keeps the brain, heart, metabolism, and immune system healthy. Anyone who has trouble sleeping for an extended period of time should take it seriously. The good news: Even small changes in your daily routine can noticeably improve the quality of your sleep.

Many people pay attention to their diet and exercise regularly. When it comes to sleep, however, we often make compromises: Our days are packed, we’re constantly switching between tasks, we stare at screens late into the evening, and we’re available at all times. This makes it increasingly difficult to relax. Many people take a long time to fall asleep; some even lie awake for several hours.

Yet sleep is one of the most important foundations for health and performance. It is not only the duration that matters, but also the quality. Especially during the deep sleep phases, the brain processes information, the cardiovascular system recovers, and the body initiates important repair processes. Anyone who frequently wakes up feeling exhausted in the morning or suffers from fatigue during the day should take this seriously. An adult’s sleep duration is usually between six and ten hours and varies from person to person.

“Sleep is not a passive rest. “At night, our bodies work intensively on regeneration, repair, and long-term health.”

Poor sleep takes a toll on the entire body

At night, our bodies are anything but inactive. The brain processes and stores information from the day and prepares itself for new experiences. The immune system also makes efficient use of sleep: The body produces neurotransmitters, trains immune cells, and supports healing processes.

The heart also benefits from a good night’s rest. During sleep, the heart rate, blood pressure, and respiratory rate decrease. This reduces the strain on the cardiovascular system and promotes recovery. “You can think of it like an engine that needs to cool down regularly. “Our heart gets this rest during sleep,” explains Birgit Hildebrandt.

The gastrointestinal tract also remains active: digestion and metabolism continue, the intestinal lining regenerates, and the liver and kidneys excrete metabolic waste products. Getting enough sleep also affects feelings of hunger and helps regulate body weight more effectively. “Getting a good night’s sleep supports many bodily processes at the same time.” “This affects not only recovery, but also metabolism and long-term health,” says Birgit Hildebrandt.

Healthy routines promote healthy sleep

A balanced diet, a light evening meal, and as little alcohol as possible help the body recover optimally. Nicotine and caffeine can also disrupt sleep. Even small adjustments can often have a quick, positive effect on sleep quality and duration.

Our bodies are amazingly resilient and can easily recover from the occasional bad night’s sleep. It only becomes a cause for concern when sleep problems persist for weeks or months. Sleep trackers shouldn’t create any additional pressure. Not every night has to be perfect. If you feel fit and well-rested in the morning, you can trust that feeling instead of letting individual readings unsettle you.

Even well-intentioned health advice can sometimes have the opposite effect. People who drink very large amounts in the evening have to go to the bathroom more often at night. This disrupts sleep and makes it harder to fall back asleep. It’s often enough to cut back a little on how much you drink in the evening.

Chronic stress is one of the most common causes of sleep problems. The body remains in alarm mode. Stress hormones, heart rate, and blood pressure do not drop sufficiently at night. Alcohol, often thought to help you fall asleep, actually worsens sleep quality in the long run and increases daytime sleepiness.

“Good sleep is rarely the result of a single measure. “It’s usually a lot of little habits that, when combined, make a big difference,” says Birgit Hildebrandt. If you’ve been sleeping poorly for a long time, there’s no need to worry: Sleep problems can usually be improved step by step. Short power naps of no more than 20 minutes can help reduce daytime fatigue during stressful periods. Catching up on sleep on the weekend or on days off also promotes recovery and improves your overall sleep balance.