How to sleep “better”

04.09.2019 15:10

The sleep serves for the recovery of the body and the psyche. If the nocturnal regeneration phase is disturbed for even one night, we feel weak and less efficient. The lack of sleep can cause some risks both for the body and mind.

Psychological consequences of sleep deficit are mainly reflected in the decrease of memory and a bad mood, since sleep is essential to process new impressions and learnings.

People who suffer from a lack of sleep...

...notice a decrease in their powers of concentration and attention

...are irritable, aggressive or stressed out much quicker

...suffer from listlessness and show faster symptoms of depression

Physical consequences of sleep deficit are mainly reflected in the decline in performance, muscular atrophy and negative effects on health

People who don't get enough sleep...

...have a weakened immune system.

...are more likely to suffer from overweight, metabolic disorders and headaches.

...increase the risk of developing diabetes or cardiovascular disorders.

Since "sleeping more" is not always possible due to everyday obligations, you will find tips and tricks to sleep "better" here.

1. Sleep rhythm

Every person has its individual sleep rhythm and special times when he or she is awake and able to perform. A fixed sleeping time, both during the week and at the weekend, can considerably promote a healthy sleep. It is usually self-regulated by family, work or other weekly commitments.

The correct duration of sleep cannot be generalized. Although most people need 7 to 9 hours of sleep, some tend to feel extremely fit after 5 hours, while others do not feel fully recovered even after 9 hours. This is because much more important than the duration is the maintenance of an optimal sleep rhythm.

Your individual sleep rhythm can be found by varying the sleep times over longer periods of time. The time window can be shifted between 15 and 60 minutes.

2. Sport

Sport plays a major role in sleeping well, just like the other way around. Exercise regularly and do endurance sports, especially if you work in an office. However, don't try to train at the hours just before going to bed, as the body needs time to reduce circulation. If there is no other option for you, an evening walk or yoga is also fine.

3. Nutrition

Do not go to bed having a full stomach and only eat light food in the evening. It is well known that eating has a tiring effect, but the body cannot use the energy for regeneration if it is still busy with digestion.

Bananas, cherries, almonds, salmon, tuna, eggs and cocoa are just some of the foods whose ingredients promote sleep, and the famous glass of milk also has its effect, because magnesium and calcium relax the muscles and nervous system.

Alcohol or pushing drinks should not be consumed before sleeping. Alcohol makes you fall asleep faster, but it prevents the body from sleeping through. Drinks high in caffeine should not be consumed after 3 pm.

In order to support digestion, it is also advantageous to lie on the left side, as the stomach and pancreas do not have to work against gravity and the heart can pump more easily.

4. Thoughts

As soon as you lie in bed, your thoughts start to buzz around in your head. Above all, unsolved problems can easily rob you of sleep. Try to avoid stress by rationally deciding over which factors you have no influence and write down a list of possibilities to fix the solvable problems. If this does not clear your mind, talk to someone about your thoughts. Many things sound much less dramatic when spoken out

Do not pressure yourself. If you force yourself to fall asleep quickly, you will achieve the exact opposite and you can even train yourself on having a sleeping disorder. If you try to make yourself aware of the fact, that simply resting is already a great help, you will relax and fall asleep unnoticed.

5. Sleeping enviroment

At nightfall, the body begins to produce the hormone melatonin, which ensures that you can fall asleep and sleep through. Any kind of artificial lighting restrains the production of this hormone and prevents us from falling asleep.

Try to keep your bedroom as dark as possible. Streetlights in front of the window have the same negative effect as standby lights of electronic devices. Dense curtains and the covering of lights can help.

Don't take your smartphone or laptop to bed. Your bed should serve as a place to relax and be anchored as such in the subconscious. The use of these devices leads to a sensory overload in the brain and the blue light prevents melatonin production. Switch on the blue light filter on your smartphone, or better switch off all digital devices half an hour before going to bed.

6. Evening rituals

Coming to rest is a process. Try not to work, eat or be active for about 2 hours before going to bed to let the evening fade away calmly.

Maintain your individual sleeping rhythm and try to eat dinner at the same time everyday so that your body gets used to when it can shut down the functions.

Relaxation exercises can help with sleep disorders. These include yoga, meditation and progressive muscle relaxation.

7. Sleeping through

Problems with sleeping through can be based on various causes, which you should clarify with your doctor if necessary. One of the causes is obstructive sleep apnea. During sleep, those affected suffer from a slackening of the muscles in the throat region, which results in a narrowing of the upper airways. If breathing is stopped, the body performs a natural waking reaction that impairs sleep. In our shop you will find some aids to reduce sleep apnea.

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