Tips for falling asleep: 7 tips for a restful night

Tips for falling asleep
7 tips for a restful night

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Who does not know it: at night you toss around for hours and sleep just doesn’t want to come. Our 7 tips for falling asleep will help!

Tips for falling asleep: Many Germans sleep badly

Around 18 million people in Germany suffer from sleep problems and roll over from one side to the other at night. There are many reasons for poor sleep: Mental stress can be just as responsible as physical illness. But how do you come to rest – and to sleep? Our tips for falling asleep can help!

Sleep aids: the best tips for falling asleep at a glance

Do you finally want to sleep through the night and fall asleep again? Then try our tips! But note: As different as the causes of poor sleep are, so are the methods that can help against it. Not all of our tips will work equally well for everyone. A good sign is if you relax noticeably while implementing the sleep tips and if your thoughts come to rest. The following tips are easy to implement and help with acute sleep problems at night:

  • Lavender sachets: Lavender is known for its relaxing and calming effects and is also often used in sleeping pills. To let yourself be lulled into sweet dreams by the scent of lavender, the best thing to do is to simply put a lavender bag under the pillow. Alternatively, you can put one or two drops of lavender oil on a cloth and place it next to the pillow.
  • Warm milk: The absolute classic among the tips for falling asleep – and not without reason. Because milk contains both melatonin, known as the sleep hormone, and the amino acid tryptophan, which promote sleep. But: Actually, the amount of both contained in a cup of milk is too small to achieve great effects. It is believed that the milk is more likely to have a placebo effect and the calming it induces eventually helps with sleep. By the way, everyone can decide for themselves whether to drink them straight or add honey, for example.
  • Relaxation music and sounds: There’s a good reason why we as kids listened to radio plays so often at bedtime! Soft music, radio plays and books, white noise, podcasts and the like distract us from our circling thoughts and help us to relax. So the next time you stare wide awake at the dark ceiling, just let some music or something play in the background.
  • Breathing exercises: Breathing exercises are not only great for literally breathing away the stress in hectic everyday life, they also help us to fall asleep. The so-called 4-7-8 technique is said to be particularly helpful. To do this, in a comfortable lying position on your mattress, guide your tongue a little back towards the roof of your mouth and press lightly against it. Then inhale slowly and mentally count to four. Now hold your breath and count mentally again, but this time to seven. Exhale and count to eight, then start all over again.
  • Performing a sleep ritual: A personal ritual to end the day and prepare for the night will help you sleep better. Because monotony, which one usually tries to avoid, relaxes. Everyone has to decide for themselves which ritual is best: some prefer to read a few more pages in a book, others practice a little hatha yoga before going to bed. The main thing is to do the ritual every day.
  • Move: Exercise in everyday life is always good for us: It helps to cope with stress, keeps you fit – and makes you tired. But that doesn’t mean that you should attend a spinning class late in the evening in order to end up falling into bed. As a result, the opposite occurs: the body is then completely in a rush of adrenaline and does not come to rest. In order to be able to fall asleep well in the evening, you should instead work off in the late afternoon so that the body still has enough time to shut down until bedtime. You are tired anyway.

Why should I do anything about insomnia at all?

Anyone who has problems falling asleep or staying asleep should definitely take them seriously and rely on our tips for falling asleep – because In the long run, a lack of sleep can make us sick. The body regenerates during sleep so that we are fit and rested again the next day. Healthy sleep enables us to have a long, happy life. Chronic sleep disorders can also have the following consequences:

  • Fatigue and difficulty concentrating during the day: The body needs its nightly sleep. If he doesn’t get it, he tries to catch it up during the day – and reacts with tiredness. This not only means that we have problems concentrating on our tasks, we are also significantly less productive.
  • Weight gain: A lack of sleep has negative consequences on the metabolism and hormonal balance. For example, it ensures that the production of the appetite-promoting hormone ghrelin is increased. As a result, we are more hungry during the day and tend to eat more.
  • Mood swings:Fatigue also irritates the mood. If sleep disorders persist, we tend to be in an excessively bad mood and have significantly less patience.
  • Depressions: Studies show a link between sleep disorders and an increased risk of mental illness. However, it has not yet been fully clarified which role genetic factors play in this.
  • Weakened immune system: Our immune system also needs regenerating night sleep. If it is missing, we become more susceptible to infections such as a cold.
  • Cardiovascular diseases: Cardiovascular diseases are directly related to sleep disorders. Chronic lack of sleep increases the risk of developing a heart attack by almost 50 percent. The likelihood of stroke and diabetes also increases significantly.

Tips for falling asleep: 7 tips for a restful night

What if nothing helps?

If the tips for falling asleep do not solve the problem, you should contact your doctor to investigate the cause as soon as possible. Because Apart from the possible consequences, in the worst case, the sleep disorders can also be due to a disease, for example a metabolic disorder such as hypothyroidism. This then has to be dealt with.

Reading tips: You ask yourself: what helps against snoring? We have the answer here! We also explain what you should know about sleep disorders, sleep disorders and burnout, and how sleepwalking comes about. And here we reveal how still natural sleeping pills and what you should know about nightmares and night terrors.

Brigitte

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