<p>Quality sleep reduces the risk of illness. Important are blackout and ventilation.</p>

Long falling asleep, tossing and turning, early wake-up. These are just some sleep disorders that can trouble a person significantly. According to surveys, more than 40 percent of people have sleep problems. Many of them, however, do not even realize that it is a disorder that can cause considerable health issues. That is why the entire world commemorates International Sleep Day on March 21, aiming to raise public awareness about the importance of healthy sleep.

According to sleep disorder specialist Ondřej Ludka from the University Hospital in Brno, complete blackout of the room and a regular supply of fresh air are important for healthy sleep. "In a sleeping room, it is advisable to minimize noise and light and ensure a suitable temperature. Ideally around 18 to 20 degrees Celsius," said Ludka.

However, according to architect Klára Bukolská from VELUX, most people do not think about darkening the room. "People also forget about ventilation. The Healthy Homes Barometer study, which focuses on healthy living, shows that up to 77 percent of people do not have suitable conditions for quality sleep," Bukolská said.

She also pointed out that there are technologies that can even regulate ventilation themselves - sensors inside the room determine values of humidity, CO2, etc., and adjust ventilation accordingly - the VELUX ACTIVE system, for example, can automatically open and close windows, lower and raise blinds.

In addition to darkening the room and adequate ventilation, other factors are also important for healthy sleep. "It is essential not to drink coffee, black or green tea, cola, or various energy drinks from late afternoon, and do not eat heavy meals in the evening; it is advisable to have the last meal about 3 to 4 hours before going to bed," added Ludka.

Healthy sleep should last about seven to nine hours for an adult, and even a bit more for children. However, the quality of sleep is also significant. "The key is the feeling of restfulness and good mood. A person should wake up in a good mood, and that should last throughout the day," added somnologist Martin Pretl from the Sleep Advisory in Prague.

The timing of going to bed also affects a person’s health. Night sleep is, in fact, the healthiest, so staying up late is not advisable. "There are two types of people. Those who fall asleep and wake up earlier, and those who fall asleep and wake up later. The latter tend to have a higher cardio-metabolic risk," warned Ludka.

Insomnia and other sleep disorders can have a negative impact not only on a person's mental health but also on their physical health. Sleeping less than four hours daily increases the risk of developing cardiovascular diseases, diabetes, mood disorders, accidents, and a shorter lifespan.

If a person has sleep problems more than three times a week, according to Pretl, it is advisable to seek professional help. "Poor sleep is usually a result of stress and worries. Through psychotherapy, we try to resolve these issues. If that does not help achieve good sleep, medication may be next. Controlled medication is not a bad thing," believes Pretl.

5 Tips for Healthy Sleep:

1. Do not drink coffee, green or black tea, cola, or energy drinks from late afternoon.
2. Do not eat right before sleeping. Ideally, have your last meal about 4 hours before lying down in bed.
3. Darken the room where you sleep.
4. Ventilate the room before sleeping. And keep the micro-ventilation open throughout the night.
5. Go to bed and wake up at the same time every day.