Oscar-winning actress Gwyneth Paltrow emphasises the importance of healthy sleep, which is not limited to long hours in bed or fresh bed linen, but has a conscious approach to rest. After all, during sleep, the body restores energy, evens out physical condition and maintains the normal functioning of internal organs. However, it can happen that in the morning a person feels very tired, as if they hadn't slept at all. The reason is that the process of sleep is extremely complex and there are many nuances that you need to know about.

Over the past few years, the understanding of the importance of sleep has changed significantly. Previously, sleep deprivation was associated with productivity, success and psychological stability, but today it is a sign of negligence towards one's own health. Regular sleep deprivation has a negative impact on our mental and physical health. For example, insufficient sleep of less than seven hours a night can lead to depression, provoke the development of diabetes, heart disease, high blood pressure, reduce immunity and lead to overweight and mood swings. American researchers believe that insufficient sleep for several nights in a row can lead to the same decrease in concentration and productivity as consuming 0.6 ppm of alcohol.

However, it's important to note that individual sleep needs can vary depending on the age and natural biorhythm of each person. There is no universal sleep duration, and excessive sleep can also have negative consequences: headaches, back pain, obesity, and depression. It's also important to remember that sleepiness can be a symptom of a serious illness.

New scientific research confirms that sleep affects appetite and metabolism through certain hormones. Lack of sleep is associated with an increase in ghrelin, which increases appetite, and a decrease in leptin, which is responsible for satiety. Lack of sleep can also affect appearance, including the condition of the skin, especially around the eyes and lips. As these parts of the face are important for communication, lack of sleep can have social consequences, as people who are sleep deprived may appear less attractive to others and lose the desire to connect.

The quality of sleep is as important as its duration. It is extremely important to follow a regular sleep schedule and go to bed at approximately the same time. If you find it difficult to fall asleep, don't force yourself. Instead, try to lie down and relax instead of forcing yourself to sleep, so you can fall more easily into the arms of Morpheus.

Here are some tips to improve your sleep quality:

- сreate a cosy environment. Arrange your bedroom in a way that makes you feel pleasant and comfortable;

- listen to soothing music. Make it a ritual to listen to calm music in the evening before going to bed. It helps you to relax;

- control your drinks. Avoid large amounts of caffeine during the day. In the evening, give up coffee, tea, and alcohol or nicotine;

- avoid hearty meals and raw vegetables before bed. Raw vegetables stimulate the increased secretion of the digestive system, so it is better to replace them with heat-treated ones in the evening;

- limit your screen activity. Do not use smartphones and tablets before bed. The blue light from these devices interferes with the production of the "sleep hormone" melatonin. The same applies to the TV and bright lighting in the bedroom, which can be strong irritants to the nervous system;

- plan physical activity during the day. Practise physical activity during the day, but avoid intense exercises before bed. It is better to replace them with a leisurely walk in the fresh air;

- choose a comfortable pillow. The right pillow will make it much easier to fall asleep and improve sleep comfort.

Remember that you can almost always influence the quality of your sleep by creating favourable conditions and avoiding irritating factors. So get used to making a minimum of effort in the evening to get the most out of it in the morning.