Who doesn't know this: you're dog-tired, snuggle up in bed and wait. And waits. But sleep just won't come. That doesn't have to be the case. We know the best tip for falling asleep quickly: the 4-7-8 method.
When sleep just won't come, you sometimes feel faint. Then you think to yourself: Why not another episode of my favorite show? Why not a little stalking on Facebook? Or a little Instagram?
And then it's suddenly one o'clock in the morning. You're already really tired, but the hundred thousand things buzzing around in your head are still holding up your sleep. And the more you try to fall asleep, the more difficult it becomes.
The next workday then becomes a fatigue-induced odyssey. Everything sucks, you just want to go to bed. And in the evening, you fall into bed exhausted. Then the game of falling asleep starts all over again. And you lose again. To fall asleep quickly, that's it. But how?
By the way, you should change your mattress about every 5 years. I myself bought my last mattress online and was surprised how wonderful the delivery and service worked. Especially many good reviews you can find the 140×200 innerspring mattress from Inofia. Or for the smaller bed the Emma mattress with particularly good reviews.
Fall asleep quickly with the 4-7-8 method
This technique of falling asleep is based on slowing down breathing and heartbeat. The breathing exercise is quite simple and helps very well with problems falling asleep!
1. Exhale deeply and audibly from the mouth until nothing is left :)
2. After that, the mouth closes, inhale softly through the nose. Whole four seconds long the whole thing should last. You may feel a little uncomfortable breathing by numbers, but keep the length anyway!
3. Once you have inhaled for four seconds, hold the breath for 7 seconds long.
4. Once this is done, exhale from the mouth. 8 seconds long this is supposed to take.
You then have to repeat this breathing exercise three times. This trick is great for those who can't fall asleep because of stress. By concentrating on your breath, you forget to worry. You will be able to relax more and definitely fall asleep quickly. Off to dreamland you go :)
Restful sleep - The cheatsheet for falling asleep fast
Falling asleep properly and quickly can be so easy. And if you're too tired to read the text, no problem. Here we have graphically prepared the most important facts for even the most tired brain. Good luck falling asleep and good night!
Why does too little sleep make you sick?
Humans do not function without sleep. That is already clear. But what effects do long-lasting Sleep disorders? People who have a hard time falling asleep quickly face some issues.
It starts with decreasing concentration, one becomes more and more irritable and moody. Also the metabolism gets confused, which is associated with a Weight gain can go hand in hand.
During sleep, many bodily functions change, including muscle tension, digestion and blood pressure. Many functions of the body are shut down during sleep.
Even if the brain itself does not rest at night. Sleep is very important for our thinking apparatus. Because the brain uses the night to process the day. Nerve cells are regenerated, experiences are categorized and processed. During sleep, what has just been learned is consolidated and new connections between the nerve cells are formed.
Too little sleep can lead to Hypertension lead to psychological problems and a totally overloaded nervous system. Enough sleep, on the other hand, allows us to learn new things more sustainably and even helps us lose weight.
How does it work with melatonin, what does it have to do with falling asleep quickly?
Melatonin is the hormone in the human body that determines sleep. It is produced in the dark by the pineal gland. This is a component of the diencephalon.
Melatonin controls the human day and night rhythm. It has a sleep-promoting effect. At night, more melatonin is released into the blood, which makes us feel tired. As soon as daylight arrives, the production of the hormone is inhibited.
Especially in winter, there can be a prolonged lack of light. This can then lead to too much melatonin being produced. This results in a high melatonin level, which leads to the fact that one is constantly tired.
Tips for a restful sleep
- Keep regular sleeping hours (as best as you can)
- Not looking at the clock - promotes stress "So late already and I'm still awake!"
- Introduce personal sleep rituals
- Do without the 8 course meal in the evening, too much food does not help to fall asleep quickly
- A growling stomach is just as unhelpful as a belly that is too full. Also the Eating before bedtime has a major impact on our recovery
- Your sleeping environment should have a pleasant and calm atmosphere
- The right bed for you is very important! When buying take enough time and professional advice
- If you have worries, write them down beforehand. Then the thoughts keep you less awake
- Plan your day before you sleep. Otherwise, too many thoughts will run through your head in bed about what needs to be done.
- Do not drink coffee or black tea in the late afternoon/evening
- Fresh air in the bedroom helps to fall asleep
- Do not heat too much
- No cell phone, tablet or laptop. The blue wavelength of the light has a similar effect to caffeine!
Our conclusion:
Sufficient sleep can help you cope with your everyday life well and optimistically. Sufficient sleep also helps the brain to perform at its best. Too little sleep, however, makes you irritable and leads to all kinds of physical complaints. You should therefore take your own need for sleep seriously and not underestimate it.
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