FLASH
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Sleep deprivation is a widespread problem that is not limited to certain regions or categories of people. Although some people sleep more easily than others, most people experience difficulty sleeping from time to time.
According to expert recommendations, adults should sleep 7–9 hours a night to support health, immune system function, and mental performance. When fatigue becomes persistent, it is advisable to review lifestyle, use of electronic devices, and bedroom conditions, which often directly affect the quality of rest.
One of the main factors is inadequate support in bed . Mattresses that are too soft or worn out cause the body to sink in, while those that are too hard create pressure points in the hips and shoulders. This leads to frequent movements during the night and waking up with pain. Experts recommend choosing a mattress according to your sleeping position and replacing it every 7–10 years. The same goes for the pillow, which should provide proper support for the neck.
Excessive light is another factor that disrupts sleep. Light from the street or electronic devices, even at minimal levels, affects the reduction of melatonin production, the hormone that regulates sleep. Neuroscientist Allison Brager, in a statement to The Post, emphasizes that even a small amount of blue light from a charger can negatively affect biological rhythms.
Ambient temperature also plays a role. A very cold environment forces the body to work harder to conserve heat, while a very warm environment inhibits the body's natural cooling process. According to nurse and sleep expert Terry Cralle, the optimal temperature for sleep is between 15 and 20 degrees Celsius.
Your partner can also have an impact on your sleep quality . Snoring or frequent movements during the night can disrupt your sleep. In some cases, practical solutions include using devices such as earplugs, eye masks, or noise-canceling devices.
Pets and outside noise are also often overlooked factors. The movements or sounds they make at night can disrupt your sleep cycle. Experts suggest limiting their presence in bed at night and using white noise to mask outside sounds like traffic or urban activities.
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