5 Tips For A Heavenly Sleep
A good night's sleep is invaluable to our health and overall well-being. But many people have trouble getting enough and restful sleep. Here are 5 tips to help with sleepless nights.
1. Sleep Environment
A comfortable sleeping environment is of great importance for good sleep. To achieve this, the bedroom must be dark, quiet and well ventilated. Blackout curtains or blinds help block out disturbing light. Noise sources such as loud devices or street noise should be kept away as much as possible. Temperatures that are too high, especially in summer, also impair sleep. According to experts, the optimal room temperature is 16 - 18 degrees.
2. Regular bedtimes
A fixed sleep-wake rhythm is important for our body and our psyche. Without it we feel listless and damage our health. Going to bed and getting up at the same time every day helps to get used to a fixed rhythm, even on weekends. With this routine, the body naturally adjusts over time, leading to better sleep in the long run.
3. Introduce a relaxed evening routine
A relaxing evening routine can be established before bed to prepare the body and mind for sleep. Stimulating activities such as intense exercise should be avoided. Calming activities like reading, taking a warm bath, or meditating are better. These help the body to calm down and fall asleep better.
4. Nutrition
Diet can have a major impact on sleep. Heavy and greasy meals in the evening should be avoided as they can burden the digestion and lead to restlessness. The consumption of caffeinated drinks or spicy foods also has a stimulating effect. Soothing herbal teas such as chamomile and light meals (max. 2 hours before bedtime) promote falling asleep and staying asleep.
5. Turn off electronic devices
The hormone melatonin is released by the pineal gland and is involved in the regulation of the sleep-wake cycle. The blue light from smartphones and tablets inhibits the body from producing melatonin. Because it is only released by the pineal gland in the dark and is supposed to make us tired. Even if you can't sleep, it's not a good idea to pick up your cell phone and while away the time until you fall asleep. Instead, breathing exercises like the 4-7-8 method can help: inhale through your nose for 4 seconds, hold your breath for 7 seconds, exhale through your mouth for 8 seconds. With regular practice, the breathing technique can make it easier to fall asleep in a short time.
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