Restful sleep – it is what we all want but so often fall short of.  Restful sleep makes us refreshed, energised and ready for action!

Unfortunately more and more people complain of sleep problems. The most common cause of insomnia is stress, harmful habits, disease and eating before bedtime. You should know that a balanced healthy diet is a great aid to good sleep. Therefore you should limit fried foods and anything that is heavy and difficult to digest.

This article provides some advice about how to strive for and attain healthy sleep.


1. How much sleep do we need?

Sleep debt is the difference between the amount of sleep you should be getting and the amount you actually get. People are of course different but it is believed that proper sleep should last around 8 hours. It is recognized that sleeping less than 6 hours per day and more than 8 hours adversely affects the length of our lives. Too short or too long sleep will shorten our lives.

Sleep deprivation, in other words – prolonged spells of sleeping – causes mental disorders in the form of various delusions and hallucinations.  Extreme periods of lack of sleep can eventually lead to death. The brain that cannot rest properly does not renew its cells and the neuron connections between them and slowly it turns itself off. Fortunately insomnia of this severity is very rare.

2. Melatonin and healthy sleep

At this point it is worth mentioning the healthy action of melatonin, a hormone of sleep. It has enabled us to enter the phase of deep sleep during which our body regenerates. It also helps us  adapt to the changing seasons and the related changes in the length of days and nights. Melatonin regulates the rhythm of sleep and wakefulness, temperature, fat metabolism, sexual activity and helps to remove tumour cells from the body and prevents depression.

Why do we suffer from growth hormone deficiency? The factors that influence a lack of melatonin production in sufficient quantity are:

• Alcohol abuse,

Late meals,

• Too little sleep,

• Long evenings watching TV,

• Technical action of magnetic fields.

3. The impact of insomnia on health

The body of a person suffering from insomnia is constantly alert. Over time this leads to deterioration, to permanent fatigue and increased susceptibility to stress and irritation.

Insomnia also leads to serious injury. Neurological problems can lead to improper operation of the pineal gland which is located in the brain. It produces psychoactive substances, i.e. melatonin, dopamine and serotonin. Lack of sleep interferes with the pineal gland’s function and causes susceptibility to stress. Thus brain function is weakened. This leads to impaired thinking, memory and cognitive function. The sick person becomes unstable physically and emotionally.

sleep debt_2

4. Causes of insomnia

The reasons for insomnia and undermining healthy sleep are:

• overuse of strong coffee or tea,

• drinking alcohol in excess,

• recreational drug use

• lack of exercise,

• susceptibility to stress.

5. Treatment of insomnia

Drug therapy – We can run through medicines that are not effective, but not without impact on our body and can have adverse effects. Taking synthetic melatonin preparations can lead to muscle pain.

Magnetic stimulation – improves the quality of sleep, helps the body to enter into a deeper stage of sleep and to use the existing melatonin, accelerates cell regeneration, prevents the development of tumours and helps get rid of the feeling of permanent fatigue.

6.Change in lifestyle. Avoid sleep debt by changing these bad sleep habits:

• Select a place where you sleep best

• Go to bed earlier

• Opt out of watching TV in the evening

Do not eat right before bedtime, eat your last meal at least two hours before going to bed

• Limit computer use

• Pre-bedtime oxygenation is good. For example, go for a short walk

• Change a hot bath to a summer shower.


1 Sleep & Neurophysiology Research Laboratory, Department of Psychiatry, University of Rochester Medical Center, New York, USA

2 American Academy of Sleep Medicine. International classification of sleep disorders. Diagnostic and coding manual. 2005; 2nd ed. Westchester, IL: American Academy of Sleep Medicine; 2005

3. Irwin M, McClintick J, Costlow C, Fortner M, White J, Gillin JC. Partial night sleep deprivation reduces natural killer and cellular immune responses in humans. FASEB J 1996; 10 : 643-53.

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