Sleep is the filling station for body and mind. Those who sleep well recharge their energy reserves – those who sleep poorly risk more than just fatigue. Around 40 percent of Germans have sleep problems, which can put a strain on the heart and blood pressure.

An analysis by the British insurer Vitality in collaboration with the London School of Economics describes the so-called 7:1 sleep rule. Accordingly, you should ideally sleep seven hours per night. In addition, the time window in which you go to sleep should not vary by more than an hour. It is recommended to stick to this rhythm at least five nights a week.

What is healthy sleep?

Good sleep is more than just lying in bed and closing your eyes. It’s like an exciting journey through different sleep phases, each with its own importance for our health. Each of these phases plays an important role in keeping our body and mind fit.

Light sleep: This phase accounts for about half of our sleep. Here our muscles relax, the heart rate drops and the body temperature drops. Light sleep is the transition phase between wakefulness and deep sleep and prepares our body for the more restful phases of sleep.

Deep sleep: This is the phase in which the body recovers the most. During deep sleep, growth hormone is released, which is responsible for cell repair and muscle growth. Our immune system is strengthened and the brain processes the experiences of the day, which is crucial for memory and learning.

REM phase: The REM phase (Rapid Eye Movement) is the dream phase of sleep. During this time the brain is very active, almost as if it were awake. Dreaming helps us process emotional experiences and regenerate the brain. This phase is also important for creativity and problem-solving skills.

Why is good sleep so important?

• Physical recovery: During deep sleep, the body repairs and regenerates tissue, builds muscles and strengthens the immune system. Those who sleep deeply on a regular basis are better able to ward off illnesses and recover more quickly from injuries.

• Mental health: Adequate REM sleep improves emotional stability and reduces the risk of depression and anxiety. It also helps reduce stress and improve mood.

• Memory and learning: During sleep, the brain processes information and experiences, which is essential for memory and learning. Lack of sleep can lead to difficulty concentrating and memory problems.

• Heart health: Regular and adequate sleep reduces the risk of cardiovascular disease by regulating blood pressure and reducing inflammation in the body.

• Weight control: Sleep affects the hormones that control hunger and satiety. People who don’t sleep well often have an increased appetite and tend to gain weight.

What happens when sleep is disturbed?

If you are often woken from deep sleep, for example by noise or other disturbances, your body cannot get the rest it needs. This leaves you feeling tired and exhausted the next day, even if you’ve been in bed for a long time.

In the long term, poor sleep can cause serious health problems, from chronic fatigue to increased risk of diseases such as diabetes and high blood pressure.

What time we sleep also has a big influence. Our body has an internal clock that controls the sleep-wake cycle. This internal clock is sensitive to changes in our sleep patterns. That’s why it’s important to go to bed and get up at the same time every day – even on weekends.

Lack of sleep: an invisible enemy

We all know the feeling after a sleepless night – we are tired, irritable and unfocused. In fact, lack of sleep is comparable to high blood alcohol levels! Noise in particular, such as aircraft or street noise, can disrupt sleep and affect performance the next day – particularly problematic in jobs that require maximum concentration.

Everyone has a bad night once in a while. But what happens if you consistently don’t sleep enough? The consequences can be very far-reaching: our immune system is weakened and we therefore become more susceptible to illness. Chronic lack of sleep can lead to increased blood pressure and heart problems. Studies show that people who regularly sleep less than six hours have a higher risk of heart attacks and strokes.

You may also know that after a night with little sleep, you tend to eat more hearty and/or sweet meals the next day. Lack of sleep disrupts the hormones that regulate appetite and satiety. This often leads to food cravings and overeating. At the same time, our insulin sensitivity is impaired and blood sugar levels increase, increasing the risk of type 2 diabetes.

People who don’t get enough sleep are at higher risk of depression and anxiety. Lack of sleep can also lead to mood swings and irritability.

The sleep formula: quality instead of quantity

You’ve probably heard that 7 to 8 hours of sleep is ideal. This is true for most, but not for all. Napoleon is said to have gotten by with four hours, while the footballer Ronaldo sleeps in several short periods throughout the day.

No matter how long you sleep, the most important thing is how restful your sleep is.

Here are 5 tips for good sleep:

1. Avoid electronics: The often blue light from screens disrupts the production of melatonin. So you should stop using screens an hour before bed.
2. Alcohol and caffeine: A glass of wine may make it easier to fall asleep, but it affects the quality of sleep. Caffeine should be avoided from the afternoon onwards at the latest.
3. Sleeping environment: A dark, quiet and cool room can work wonders.
4. Exercise: Avoid intense exercise close to bedtime. However, exercise during the day helps reduce fatigue in the evening.
5. Regularity: Go to bed and get up at the same time – even on weekends.

When snoring becomes a problem

If you regularly “saw through an entire forest” at night, you should talk to your family doctor about it. Snoring is often accompanied by sleep disorders such as sleep apnea – pauses in breathing during sleep. And this can have serious health consequences. In addition, snoring itself can damage the inner walls of the carotid artery.

Digital helpers: technology for better sleep

To test whether the tips above improve your sleep, you can use some technical helpers. Smartwatches can monitor sleep phases, heart rate and oxygen levels. There are numerous apps that help evaluate this data. Such apps can also be helpful for controlling snoring.

If you want to know more precisely, you can also measure your sleep with rings and bed sensors. The latter measure sleep quality without direct physical contact.

And even if we should avoid technology before falling asleep, apps with meditation and relaxing music can help you fall asleep. Be careful not to use the screen or set it to night mode.

Whether through small changes to your sleep routine or technical aids – it’s worth taking your own sleep seriously. A restful sleep is the basis for a successful and healthy day. So, grab your pillow, turn off the electronics and discover the wonderful world of sleep!