All about sleep: How much is enough? and How can we rest well?

The most ideal sleep duration for a healthy adult is 7 hours per night. Perfect evening rest can only be achieved by establishing a bedtime routine that helps you calm down sufficiently. Here are some tips from Dr. Zsuzsanna Vida, a sleep expert.

What is the ideal sleep duration?

For a healthy adult, it's 7-8 hours, but if you sleep less than 5 hours, it's questionable whether this is sufficient, and if you sleep more than 9 hours, you should examine whether the quality of sleep is adequate. Chronic sleep deprivation – consistently sleeping less than 7-8 hours – is not considered an illness, but it is a fact that it harms our health.

According to the results of a recent study, whether someone sleeps too much or too little, they will likely experience memory problems in old age. Researchers suggest that maintaining mental sharpness in the long term can be ensured with 7 hours of sleep per day.

Blue light makes it difficult to fall asleep, so avoid using it at least 1 hour before bedtime!

Why might we sleep less or worse?

The cause of sleep deprivation can stem from our lifestyle, but sleep disorders can also be caused by various illnesses. For example, if we work multiple shifts, or watch TV and use the internet before bed and do not create ideal sleeping conditions for ourselves, it is no wonder if we find it difficult to fall asleep or cannot rest properly at night.

We should definitely take into account that sleep deteriorates with age, and awakenings and micro-awakenings become more frequent. The need for sleep decreases as activity also decreases, and daytime naps are common, which means we won't be as tired in the evening.

Sleep disorders can be caused by neurological or cardiac diseases, allergies, and even snoring. Often, sleep deprivation can be behind high blood pressure, cardiovascular problems, diabetes, and depression.

What should we do to fall asleep on time in the evening?

It is essential to get ready for sleep, slow down, and calm down, so an evening routine is important even for adults. Relaxation, meditative music, and excluding the outside world help with the "lock transition" from day to night; we should focus only on ourselves, but by no means on our constantly swirling thoughts. The evening is the time to quiet down, when it is not advisable to use blue light, engage in intense sports, eat heavily, and alcohol should only be consumed in moderation.

Avoid caffeine-containing drinks 4-6 hours before bedtime, and also avoid heavy meals late at night. Although we tend to think that alcohol is also a "good sedative," and it may be that after a glass of wine, we fall asleep faster, we can expect more frequent awakenings, nightmares, and headaches during the night.

In the bedroom, the temperature should be ideal – neither too hot nor too cold – darken the room, and switch off any electrical devices whose noise might disturb your rest. If you can't fall asleep – after 30 minutes of tossing and turning – do not stay in the bedroom; read in another part of the house, listen to music, or engage in a monotonous activity that makes you sleepy. Once you feel sleepy, go back to bed.

Calming down and relaxing helps a lot with falling asleep

How can we create the conditions for restful sleep?

A combination of several factors is necessary for peaceful, restful sleep: appropriate environmental conditions, physical and mental preparation, and good sleep hygiene habits.

Environment:

Appropriate mattress and pillow – supports the body, reduces pressure points, and promotes the natural alignment of the spine.
Dark room – complete darkness (or blackout curtains, eye mask) aids melatonin production.
Silence or white noise – reducing noise pollution, or using a soft, monotonous background sound (e.g., white noise, fan).
Optimal temperature – room temperature between 18–20 °C is ideal.
Fresh air – it's worth airing out the room before bed.

Regularity:

Fixed bedtime and wake-up time – even on weekends, this stabilizes the biological clock.
Bedtime rituals – for example, reading, meditation, stretching, relaxation music.

Pre-bedtime habits:

Avoid screens – at least 1 hour before falling asleep, because blue light inhibits melatonin production.
Avoid caffeine – do not consume coffee, tea, or energy drinks after 2–3 PM.
Moderate alcohol consumption – although it makes you drowsy, it worsens sleep quality.
Avoid heavy meals – a light dinner is recommended in the evening.

Mental preparation:

Stress reduction – breathing exercises, meditation, and journaling can help.
Exercise – regular, but not immediately before bedtime.
"Day-closing routine" – organizing thoughts, noting down next day's tasks so your mind isn't racing in bed.

Extra tips:

Topper – can provide extra comfort and temperature regulation on the mattress.
Dimmed lights in the evening – helps signal to the body that it's time to rest.
Short naps during the day – max. 20–30 minutes, if necessary, but not late in the afternoon.

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5 things that help you sleep well

1. Proper diet

A balanced diet based on vegetables, fruits, whole grains, proteins, dairy products, and adequate water intake has an undeniable vitalizing effect.

2. Regular exercise

Research confirms that exercise can reduce chronic fatigue: a minimum of 150 minutes of moderate-intensity cardio training per week and 2x20-30 minutes of muscle-building exercise have an optimal health-protective effect.

3. Stress management techniques

Persistent, untreated stress can lead to exhaustion in the short term and illness in the long term. Learning stress management techniques, such as relaxation, meditation, and yoga, can greatly help relieve tension.

4. Establishing a bedtime routine

Don't skip your sleep routine any evening! Let it be a constant, ingrained habit, just like brushing your teeth every night!

5. Maintaining ideal weight

Excess weight leads to fat accumulation in the neck area, which in itself obstructs breathing, and the extra pounds demonstrably increase the risk of sleep apnea. Therefore, it is worth staying fit!