Are bedtime stories only for children? Not at all! Many people now listen to audiobooks and podcasts to fall asleep. A proven driver of this trend: the COVID-19 pandemic, which has fostered uncertainties and fears, making it difficult for people to get a restful night's sleep. However, a "good night" with adequate sleep is immensely important for physical and mental health even beyond the pandemic-related state of emergency. Without it, lasting damage to the body and psyche can follow. When sleep deprivation begins to take its toll, following some behavioral rules can already make a big difference.
Sleep On It: The Nightly Processes in the Body
Sleeping healthily is the first rule of thumb for any minor illness. And this is not just a figure of speech. During nightly rest, the body initiates important mechanisms. Various metabolic processes are regulated, and cell repair begins. The immune system works and forms the so-called immunological memory, which recognizes pathogens in the body.
The brain, on the other hand, remains "wide awake" in parts, processing all the stimuli it has received during the day like a computer, sorting them into relevant and less relevant information, storing them accordingly or deleting them. This is why "sleeping on it" really has an effect: It is only during sleep that information is properly sorted and mental connections are made.
Rude Awakening: How Chronic Fatigue Makes You Sick
The most common symptoms of poor or insufficient sleep are well-known: fatigue, irritability, and reduced concentration. But anxiety and depression can also be consequences. Sleep duration and quality can be the cause of heart problems up to heart attacks, constant infections, and obesity. Incidentally, sleep deprivation can be responsible for cravings, which can also affect weight. The risk of developing diabetes may also increase under certain circumstances. In short, the body has no opportunity to regenerate – and becomes ill.
Routine for Ideal Night's Rest
Reasons for poor sleep are individual. In addition to identifying one's own causes, there are some concrete tips and routines that can potentially have a significant impact. One keyword here is sleep hygiene. This term encompasses all behaviors that can have a positive influence on sleep, including fixed times for going to bed in the evening and getting up in the morning. Even though it may be painful, these should also apply on weekends. The last sip of caffeinated beverages should be consumed at least 10 hours before sleeping, and alcohol should be avoided 4 to 6 hours beforehand. Healthy eating is also part of good sleep hygiene: heavy meals should not be consumed within 3 hours before bedtime. Electronic devices should be avoided late at night due to the blue light. Personal rituals can also help, such as relaxation or breathing exercises. By the way, it's best to sleep in the dark, quiet, and cool – 18 degrees Celsius is ideal. Those sensitive to noise or light can use earplugs and a sleep mask.
Generally, 7 to 9 hours of sleep are considered ideal, but be careful: time in bed is not necessarily sleep time. The time needed to fall asleep is not included here.
Stay Well, Sleep Well – at THE FLAG Costa del Sol
Dreamy days on the Spanish Mediterranean coast provide the conditions for peaceful nights, where the body can set healing processes in motion and find recovery. As part of our wellbeing concept "Hotel & Stay Well," we also provide the right sleep environment: with a selection of different pillows in comfortable beds. Our rooms also have curtains for darkening. Regular breaks are firmly planned in our three wellbeing programs, so a siesta is always an option. And last but not least, the seclusion of our house on the Costa del Sol is also crucial – the quiet location directly by the sea offers an ideal environment for comprehensive regeneration.
Learn more about the topics of wellbeing and longevity at THE FLAG Costa del Sol here. Further information can also be found on the respective program pages.