5 Tips For Heavenly Sleep
A good night's sleep is invaluable for our health and overall well-being. But many people find it difficult to get enough restful sleep. Here are 5 tips to help with sleepless nights.
1. Sleeping environment
A comfortable sleeping environment is important for good sleep. To create it, the bedroom must be dark, quiet, and well-ventilated. Blackout curtains or blinds help to block out disturbing light. Noise sources such as loud appliances or street noises should be kept away as much as possible. Too high temperatures, especially in summer, also impair sleep. According to experts, the optimal room temperature is 16 - 18 degrees.
2. Regular bedtimes
A solid sleep-wake rhythm is important for our body and our psyche. Without it, we feel listless and our health suffers. To get into the habit of a fixed rhythm, it helps to go to bed and get up at the same time every day - even on weekends. With this routine, the body naturally adjusts after a certain time, which leads to better sleep in the long run.
3. Introduce a Relaxed Evening Routine
A relaxing evening routine can be established before bedtime to prepare the body and mind for sleep. Stimulating activities such as intense exercise should be avoided. Soothing activities such as reading, a warm bath, or meditation are better. These help the body to calm down and fall asleep easier.
4. Nutrition
Diet can have a big influence on sleep. Heavy and fatty meals in the evening should be avoided, as these put a strain on the digestion and can lead to restlessness. Consuming caffeinated drinks or spicy foods also has a stimulating effect. Calming herbal teas such as camomile and light meals (max. 2 hours before bedtime) promote falling asleep and staying asleep.
5. Switch off electronic devices
The hormone melatonin is secreted by the pineal gland and is involved in the regulation of the sleep-wake rhythm. The blue light from smartphones and tablets inhibits the body from producing melatonin. This is because it is only released by the pineal gland when it gets dark and is supposed to make us tired. So even if you can't get a wink of sleep, it's not advisable to pick up your phone and use it to pass the time until sleep comes. Instead, breathing exercises like the 4-7-8 method can help: inhale through the nose for 4 seconds, hold your breath for 7 seconds, and exhale through your mouth for 8 seconds. With regular practice, the breathing technique can help you fall asleep more easily in a short time.
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