Fall asleep better – switch off the stress
Many people have trouble sleeping well at night. They restlessly turn from side to side in bed, constantly staring at the clock and lost in worried thoughts. This makes sleeping even more impossible. But what can you do so that you can fall asleep better? And what consequences does poor sleep have on our health?
Sleep disorders rob us of energy
If it is impossible to fall asleep and sleep through in the long term, this can affect our health: We suffer from tiredness all day long, the body runs on a back burner, and concentration disorders occur. And the next night we are awake again – because we secretly expect not to be able to sleep again or to sleep poorly. In the long run, poor sleep can promote illnesses such as depression.
Fall asleep better: with these tips
If we want to fall asleep better, a few tips and home remedies for sleeping problems can help us! The following methods can help:
- Switch to sleep mode at least two hours before sleeping. The television and the cell phone now have a break from broadcasting – and should be banished from the bedroom.
- Avoid caffeinated drinks in the afternoon. These include, for example, coffee and cola.
- Relax in the evening with a book or calm music before going to bed.
- A valerian bath relaxes: pour 100 grams of crushed valerian root into two liters of hot water, strain after ten minutes and pour the infusion into the bath.
- Concentration and relaxation exercises such as autogenic training can also be helpful for sleeping.
- The optimal bedroom temperature for most people is 15 to 18 degrees. In addition, noise and light sources disturb healthy sleep – so the bedroom should be well darkened and quiet.
- You should always go to sleep at the same time – this helps the sleep-wake rhythm and keeps you healthy.
- Exercise three times a week for at least 30 minutes. A combination of strength and endurance training is best.
Fall asleep better with the right diet
Even with the right nutrition, we can ensure that we sleep better. You should consider the following things:
- Don't eat fat, plentiful meals in the evening if you want to sleep well. Easily digestible meals are better.
- You should also avoid wine, schnapps or beer, because alcohol makes you tired, but it disrupts your natural sleep pattern.
- Herbal teas such as valerian or hops gently soothe and help with sleep disorders. After two to four weeks of regular use, you will notice that you can relax better.
The following types of tea help you to fall asleep better:
- valerian: Pour a cup of boiling water over two teaspoons of crushed valerian root, leave to cover for five minutes and strain. Drink several cups in sips. Valerian does not taste good, so it is advisable to mix in lemon balm and passion flower herb.
- hop: Pour a cup of boiling water over a teaspoon of hops, cover and leave to stand for ten minutes and strain. Drink a cup at noon and in the evening to help you sleep more easily.
- lavender: For a good night's sleep, pour a cup of boiling water over two teaspoons of lavender flowers, cover them for ten minutes and strain them. Drink a cup several times a day.
- Melissa: Pour a cup of boiling water over two teaspoons of lemon balm leaves, cover them for five minutes and strain and strain. Drink a cup several times a day.
Professional support against sleep problems
Professional support (e.g. family doctor, psychologist) is necessary if, despite home remedies and relaxation exercises, you still cannot sleep better after a maximum of four weeks. Because sometimes sleep disorders are a sign of a previously unknown disease how:
Also certain medications (such as appetite suppressants) and alcohol abuse can cause sleep disorders.
And how do I get out of bed better after sleeping?
You can sleep better now, but have problems getting up in the morning? Then these tips can also help you:
- Think of a little reward for getting up – treat yourself, for example, to your favorite spread or a cup of coffee in the sun.
- Place your alarm clock out of your reach.
- As soon as you wake up, turn on the light, even if it seems bright. This makes it easier for the body to adjust to the day.
Reading tips: You can find out here why healthy sleep is so important. In addition, we reveal more great sleep tips and what helps against sleep problems.
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