Sleep is an integral part of human life and a basic biological need that is essential for the regeneration of the body. Poor quality or insufficient sleep negatively affects not only the mental and physical state, but also increases the risk of developing civilization diseases (obesity, type 2 diabetes, cardiovascular diseases, etc.). Long-term sleep deprivation can lead to a deterioration of the immune system.

The main factors that affect our sleep include:

• stress,
• lack of physical activity,
• staying up all night, irregular waking and falling asleep times,
• excessive use of digital technologies, etc.

Sleep needs change throughout life. Children should sleep 9-12 hours a day and adults 7-9 hours a day. The quality of sleep is influenced by a number of other factors:

• the degree of darkening of the room,
• disturbing sounds or noise,
• bedroom temperature,
• comfort of the mattress and pillow,
• consumption of alcohol, caffeine or heavy meals in the afternoon, etc.

Sleep disorders affect an increasingly large part of the population, and research shows that they are more common in women (probably due to hormonal influences).

You can buy sleep-promoting supplements at the pharmacy that contain melatonin, L-tryptophan, and herbal extracts of valerian, hops, lemon balm, and lavender. However, if dietary measures fail and insomnia persists, you should see a doctor.

Free according to the web portal of the Czech Chamber of Pharmacists, 28. 3. 2025