Guidelines for Ensuring Nighttime Sleep Quality
Tomasz Jankowski
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Diets Premium Expert • 25.09.2026
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Scientifically reviewed by a clinical dietitian:
This article has been peer-reviewed for adherence to IŻŻ, WHO, and PTGiP clinical nutritional standards.
| Diets Premium Expert Tomasz Jankowski | min read 6 min | Scientifically reviewed by a clinical dietitian 25.09.2026 |
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Key Takeaways
The regulations for ensuring the quality of nighttime sleep are fundamental guidelines that aim to improve the quality of your night's rest. Its correct quality and adequate length have a positive impact on the human body, promoting recovery, enhancing well-being, and ensuring healthy physical, mental, and emotional functioning.
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The Nature of Sleep
Sleep represents a fundamental biological requirement essential for sustaining life. It plays a vital role in restoring physical and mental energy. During sleep, sensitivity to external stimuli decreases, heart rate and breathing slow down, and movement ceases. This period serves as a time for rest, growth, and tissue repair. Without sleep, human functioning would be significantly impaired (E. Januszewska 2018).
Sleep disturbances
Sleep disturbances, particularly insomnia, are a widespread health issue. They can affect both the duration of sleep (quantitative disorders) and its quality (qualitative disorders). In some cases, they are so severe that they impair normal functioning, especially in older individuals. Sleep regulation is governed by hormones such as melatonin, which is produced by the human body. With age, its production decreases, which can lead to sleep difficulties. Additionally, it has been observed that women are more likely to experience these types of disorders than men (E. Gajda, B. Wanot, A. Biskupek-Wanot 2020). During diagnosis, the possibility of coexisting conditions, particularly mental health issues, should be considered. This is a common phenomenon observed in approximately 50% of patients with sleep disorders. Other factors influencing sleep include addictive substances. Caffeine found in coffee or energy drinks has a stimulating effect, which can hinder falling asleep and reduce sleep quality (E. Gajda, B. Wanot, A. Biskupek-Wanot 2020).
How can you ensure proper sleep hygiene?
Sleep hygiene aims to enhance both the quality of sleep and its duration. What are the critical factors that need to be considered to maintain proper sleep hygiene?
The ideal time for sleep
The primary guideline pertains to the appropriate time for going to bed. One should retire to bed and attempt to fall asleep when experiencing significant fatigue (maintaining a consistent schedule can further facilitate this process). If sleep difficulties persist and the effort extends for too long, it is advisable to rise, exit the bedroom, and engage in a different activity before returning and trying again. Remaining in bed for an extended period without sleeping may not only fail to yield beneficial outcomes but could also diminish sleep quality.
Electronics and sleep quality
Electronic device usage significantly impacts sleep quality. Prolonged phone use in bed delays sleep onset, leading to later wake times. Additionally, blue light emitted by these devices disrupts circadian rhythms when used several hours before bedtime. Therefore, it is advisable to set the phone aside before retiring. A comparable issue arises with television viewing before sleep, and an even more detrimental practice is keeping the TV on in the bedroom during the process of falling asleep (A. Kawalec, K. Pawlas 2013).
Light Exposure and Sleep
Utilizing artificial lighting after sunset disrupts the sleep cycle. This occurs due to interference with melatonin production, making it advisable to minimize the use of artificial light, particularly blue light, during evening and nighttime hours. As previously noted, blue light is predominantly emitted by televisions, computer screens, and mobile devices (J. Orzel-Grylewska 2017).
Optimal sleeping environment
It is advisable to thoroughly ventilate the room before going to bed. This improves oxygen access and maintains an appropriate temperature. This is crucial because there is a strong link between thermoregulation and sleep regulation. Both excessively low and excessively high temperatures negatively impact sleep duration by prolonging wakefulness and shortening REM sleep (A. Kawalec, K. Pawlas 2013).
Physical exercise
Consistent engagement in physical movement is a vital component of overall health. It also plays a significant role in maintaining proper sleep quality and duration. Experts recommend at least 30 minutes of daily physical activity, such as walking or cycling. Physical exhaustion promotes deeper and longer sleep. However, intense exercise before bedtime can stimulate the body, making it harder to fall asleep.
Nutritional Approach
A well-balanced diet can enhance sleep quality and prolong rest duration. The brain contains various neurotransmitters that regulate sleep patterns, including serotonin, gamma-aminobutyric acid, melatonin, and tryptophan. Research indicates that consuming up to 1 g of tryptophan can reduce sleep latency and improve sleep quality. Excellent sources of tryptophan include meat, fish, seeds, and nuts. A 300 g serving of chicken breast contains over 1 g of tryptophan (N. L. Soh, G. Walter 2011). Additionally, melatonin and foods high in melatonin, such as tart cherry juice, seeds, and nuts, can expedite the onset of sleep (Sh. L. Halson 2013). It is advisable to avoid heavy, greasy meals before bedtime, as they can induce discomfort and hinder sleep initiation.
It's the journey
The caffeine found in coffee or energy drinks acts as a stimulant on the central nervous system. It should be avoided in the evening as it can disrupt sleep. The stimulating effect persists in the body for several hours after consumption, so it is advisable to consume it in the morning or early afternoon. It is important to note that the absence of noticeable effects after drinking coffee does not mean caffeine has no impact. Alcohol also negatively affects sleep quality, even though it may facilitate falling asleep. Individuals who consume alcohol tend to experience fragmented sleep and daytime fatigue. Research has demonstrated a significant association between alcohol intake and sleep disturbances (P. Piotrowski et al., 2020).
Summary
Implementing minor adjustments in daily habits can lead to notable improvements in sleep quality and duration, which in turn positively impacts the reduction of susceptibility to metabolic disorders and cardiovascular diseases. Furthermore, sufficient sleep is a crucial component of the body's recovery process.
mgr Tomasz Jankowski
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