Question 1

How many hours of sleep does an adult need?

Accepted Answer

Most adults need 7 to 9 hours of quality sleep.

Question 2

How to improve sleep quality?

Accepted Answer

Maintain regular sleep hours, a ventilated bedroom, and avoid screens before bed.

Question 3

Why can't I fall asleep?

Accepted Answer

The cause may be stress, excess caffeine, blue light, or an irregular lifestyle.

Question 4

What is sleep hygiene?

Accepted Answer

A set of habits and environment rules that make it easier to fall asleep and improve sleep depth.

Question 5

Are daytime naps healthy?

Accepted Answer

Short "power naps" (15-20 min) are beneficial, but long naps can ruin night sleep.

Question 6

What is blue light?

Accepted Answer

Emitted by phones and laptops; it inhibits melatonin production, the sleep hormone.

Question 7

What supplements help with sleep?

Accepted Answer

Magnesium, zinc, ashwagandha, melatonin, or lemon balm and valerian infusions.

Question 8

Does eating before bed hurt?

Accepted Answer

A heavy meal can make it harder to fall asleep; it's best to eat something light 2-3h before bed.

Question 9

How does bedroom temperature affect sleep?

Accepted Answer

Optimal temperature is about 18-20 degrees Celsius.

Question 10

Does alcohol help you sleep?

Accepted Answer

It can make falling asleep easier, but drastically worsens sleep quality and depth.

Question 11

What is circadian rhythm?

Accepted Answer

The internal biological clock regulating sleep and wake cycles.

Question 12

How to deal with insomnia?

Accepted Answer

It's worth trying relaxation techniques, limiting caffeine, and seeing a doctor for long-term problems.

Question 13

Do evening exercises ruin sleep?

Accepted Answer

Very intense training just before bed can be stimulating; better to train at least 3h before sleep.

Question 14

Which mattress is best?

Accepted Answer

One that provides appropriate spinal support (adjusted to weight and preference).

Question 15

Does afternoon coffee affect sleep?

Accepted Answer

Yes, caffeine has a long half-life and can work even after 6-8 hours.

Question 16

What is the REM phase?

Accepted Answer

A sleep phase characterized by rapid eye movements; crucial for cognitive processes and memory.

Question 17

Is it worth using sleep trackers?

Accepted Answer

They can give general insight into habits, but aren't always 100% accurate.

Question 18

How to calm the mind before bed?

Accepted Answer

Try reading a book, meditation, calm music, or a warm bath.

Question 19

Is sleeping with a light on harmful?

Accepted Answer

Yes, even a small light source can disrupt melatonin production.

Question 20

What are the consequences of sleep deprivation?

Accepted Answer

Concentration problems, lowered immunity, irritability, and a greater appetite for sweets.

Better Sleep

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