Many people have trouble falling asleep or wake up constantly during the night. A restful night’s sleep is extremely important for physical, mental, and spiritual health. Luckily, you can learn how to fall asleep and sleep through the night again.
The tips from the sleep experts for a restful night’s sleep
Put Away The Phone
Chatting with friends or reading the news in bed can upset the mind. According to the expert, whether the content is positive or negative – “even those who have won the lottery will have difficulty falling asleep.” And there is even more reason to keep communication technology such as mobile phones, tablets, or laptops out of the bedroom: the blue wavelengths of light emanating from the screen. It has been scientifically proven that they inhibit the release of melatonin, the so-called “sleep hormone,” which regulates the waking phases in the human body and makes you tired in the dark.
The most common reason for not falling asleep: night time worries and thoughts that you have to free yourself from actively. The “brooding chair technique” is also recommended: You sit down in a place (outside the bedroom!) and ask the question, ‘Is that NOW important?’, deal with driving issues. “In most cases, the answer is no.”
Not Thinking About Sleeping
“Whoever goes to bed to sleep will not fall asleep,” warns the expert. The intention to make up for a bad night and catch up on sleep leads to new stress. Better: go to bed earlier than necessary to be able to let your mind wander without time pressure and not think about sleeping at all. The fact that it’s easier to fall asleep with the television on is due to the distraction from everyday worries, even if the program isn’t very stimulating. At the same time, you don’t want to ‘finally sleep.’ This has a generally relaxing effect and promotes sleep.
Establish Bedtime Rituals
Everyone relaxes in something different, whether reading, an audiobook, evening walks, or knitting. The individual’s creativity is required here; Bedtime rituals work to herald the moment of bedtime. In this sense, relaxation, sleeping teas, and hot milk with honey are also effective. However, this is less due to its ingredients than to the ritualized process “and the fact of reflecting and consciously doing something good.”
Create Bedroom Atmosphere
Physical and mental relaxation is equally important to fall asleep. It is, therefore, better to ban things from the bedroom that could remind you or your partner of every day (office) life. Disputes should also be avoided here. The setup should suit your taste and not depend on what is available on online portals or the like. Described as inducing sleep. Ensure good darkening with curtains or blinds and a good room climate in the literal sense: The ideal room temperature for a good night’s sleep is around 16 degrees.
Treat Physical Ailments
Nocturnal cramps, which keep waking you up from sleep, can be easily managed with magnesium capsules. Even better: a diet rich in calcium and magnesium. This has a positive effect on muscle relaxation. Another rather underestimated reason for sleep problems is freezing feet. They are interpreted by the brain as a symptom of hypothermia and thus make it more difficult to fall asleep – it is a protective mechanism. Against the background of this explanation, the partner will certainly understand if the loved one crawls into bed with their socks on.
But be careful: cold feet can be caused by harmless circulatory disorders, but they can also be caused by illness. And there are many other physical causes (such as cardiovascular disease, hormonal imbalances, inflammation, and more) that can lead to sleep disorders. Therefore, in hardship cases, a thorough examination in the sleep laboratory is recommended.