Good sleep is important because it influences well-being and is a prerequisite for the body’s regeneration after a strenuous day. But: Not everyone who sleeps poorly suffers from sleep disorders. Only when the quality and duration of sleep are permanently disturbed is it referred to as a sleep disorder. The next day, concentration and performance may be impaired. The causes of restless sleep include, for example, depression, respiratory and lung diseases or even diffuse pain. Life circumstances also play an important role and excessive stress and consumer behavior influence sleep. Those affected who cannot fall asleep or wake up frequently at night and find it difficult to get back to sleep are looking for solutions to finally be able to sleep better again. Read here how this can be achieved.
A full-time job and a stressful family life can be demanding and you are not always able to take care of your own needs in everyday life. However, sufficient exercise is important for a restful sleep. Because if you don’t move enough during the day, you often feel restless in the evening. Incorporate exercise or an evening walk into your daily routine to get regular exercise. People who work in the office and rarely move away from their desk will particularly benefit from this tip and find more rest before going to bed.
In connection with better sleep, people often talk about sleep hygiene. It starts with the proper absorption of nutrients. If you have trouble sleeping, you should avoid caffeinated drinks such as coffee, black tea or cola at least four hours before going to bed. The same applies to the consumption of alcohol, as it can shorten the phases of deep sleep and cause you to wake up early. Eating hearty meals can also contribute to sleep problems. It is not possible to sleep well with a full stomach, as the body is still busy with the digestion process. It’s better to eat something light in the evening and make sure you don’t eat about two hours before going to bed.
Before you go to bed, you should relax. Fixed rituals can help you with this. Introduce an evening ritual that helps you relax — this could be a pleasant bath or meditation. The evening ritual is intended to help you block out external influences and the experiences of the day. The more aware you are of yourself and your needs, the better you can live in the moment and let go of everyday stress. Media such as the television, the computer or the smartphone also cause unrest. Consciously switch off these devices in the evening and let go of the thought of missing something. Your chosen evening ritual should ensure relaxation before going to bed. Listen to your body and go to sleep when you are tired. If you have sleep problems, a fixed bedtime can help the body get used to a regular bedtime and sleep better.
Many people like to listen to radio plays or podcasts to fall asleep. If you are one of them, try to avoid it — at least for a while — and indulge in peace and quiet. Even the most innocuous radio play requires attention when listening and can cause restless people to be unable to switch off. If you don’t like the silence, you can use nature sounds. Sounds such as falling rain or the sound of the sea are well-known and popular. You can listen to these sounds for free on various streaming providers or you can use a small speaker with preset sounds.
Your bedroom should be a place where you feel comfortable and can relax. Good sleep is therefore also linked to the right bed and comfort.
Flexible spelled pillow
Little or no rest at night can also be caused by the wrong pillow. A spelled pillow could help people who have problems with their neck muscles, shoulders or spine. Unlike traditional pillows, these pillows are filled with grain and customize your head, neck and shoulders with every movement. The filling of the spelled pillow is breathable and permeable to air, so moisture can be optimally absorbed and transported away.
Calming weighted blanket
The special blankets contain durable, hypoallergenic and non-toxic glass beads or plastic balls that weigh down the duvet. They exert deep pressure on the autonomic nervous system and have a calming effect.
Optimize mattress
If you share a bed, you may have to make compromises when it comes to the firmness of the mattress. However, surfaces that are too soft or hard can affect sleep. If the mattress is too hard for you to lie comfortably, you can supplement it with a padded mattress topper. On the one hand, the mattress is better protected and on the other hand, it becomes a little softer without losing its hardness.
The temperature and humidity of the bedroom also have an impact on well-being. Make sure the air is not too dry. If you feel cold at night and don’t want to open the window, you can put a humidifier in your bedroom to counteract dry air.
The room temperature should also not be too cold or warm, because the wrong room climate can also lead to sleep disorders. Especially in summer, bedrooms heat up due to the sun’s rays. That’s why it’s important to keep the curtains closed even during the day. Heat-insulating curtains are best, as they keep the heat in the room in winter and ensure that the room stays pleasantly cool in summer. In addition, these curtains provide reliable darkness and are also useful for all sleepers who prefer darkness to sleep better.
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