Does it also annoy you when you go to bed at night and need 1325 sleeping positions and 2 hours until you finally fall asleep? No problem: In this article you will find 10 great tips for falling asleep.
Do you know this: You're lying in bed, you should have been asleep a long time ago, but your thoughts are riding a roller coaster right now? You are awake. Really awake. Much fitter and more rested than in the morning.
You are not alone in this! Most often sleep problems are due to occupational stress. But it can also be due to family and health problems lie.
In fact, insomnia is very common among us women. Just imagine: Every second complains about problems falling asleep. However, men do not go unpunished either, because even every fourth man complains: "I often have problems falling asleep".
The results of a survey conducted by Techniker Krankenkasse are worrying. It turned out that more and more people are turning to sleeping pills. The result: when they stop taking the tablets, they find it difficult to fall asleep again. In the worst case, this can lead to addiction.
I want to show that it is possible to get a restful sleep without medication.
These are the ten best tips for falling asleep:
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Sleep better without TV, desk and co
Breakfast in bed and Television is cozy, but you're not doing yourself any favors. This way your brain associates the bedroom with activities and also sets itself up when you go to bed. Waking activities one.
One exception: sex in bed is allowed and even promotes sleep, one even slumbers better and deeper afterwards than before.
The ideal situation is when the bedroom is only a bed, chair and closet. Because even a Desk disturbs your calm Sleep. It prevents you from leaving the stress of work behind. -
Ensure the ideal temperature in the bedroom
A very big role in falling asleep plays the Room temperature. If it is too cold or too warm, it is very difficult for us to fall asleep without worrying.
Did you know that at less than 16 ° room temperature even promotes the growth of mold? This is because the moisture that the body excretes during the night can not dry.
Therefore cool 16 to 18 degrees Celsius the optimal temperature for a restful sleep. However, if this is too cold for you, you should not be afraid to go to sleep at up to 20 degrees - freezing doesn't help either. In the evening before you go to bed, you should spend 15 minutes shock ventilAtion.
This is because sufficient oxygen is also an important basic building block for refreshing and deep sleep. -
Treat yourself to a portion of relaxation
Have you had a hectic day at work? Did you sit at your desk until 8 p.m. and tomorrow you have to get up at 7 a.m. because you have an important meeting? If you try to go to bed at 10 p.m. in such a situation, you will probably have a hard time falling asleep and just toss and turn.
Reason: brain and body simply could not find a way yet shut down. Tip: Try to relax before going to bed. Relax such as with Yoga or autogenic training. Many courses are even available on DVD or CD. Or just go to YoutubeRelax and then you will sleep much better. -
Sufficient fluid means better sleep
As for drinking, sensitive people should pay attention to some points. After 4 pm there's no more strong coffee, black or green tea, or even cola. The contained Caffeine stimulates the organism.
One should also three hours before going to bed no alcohol take in more. Beer or wine can accelerate falling asleep. In the second half of the night, however, they often lead to wakefulness.
The better tips for falling asleep are teas. Before going to bed have a Herbal tea drink can help amazingly well to fall asleep, especially sleep-inducing herbs such as hops, lemon balm and valerian roots. You can also buy ready-mixed sleeping teas. Or try a cup of tea before going to bed. warm milk with honey drink, that can work wonders. -
Fall asleep better through real food
Never go to bed with a full stomach, that's the golden rule. Ideally, you should eat your last meal three hours ago Otherwise, your stomach and intestines will be so busy digesting that you will never be able to get a good night's sleep.
If for some reason you are still hungry late at night, make sure you don't have any hard to digest food like salads, fresh fruit or whole-grain bread, and to eat everything else only in small portions. Trips to the fridge should also be taboo if you want to sleep better. -
Keep your sleep rhythm
Most people will now cry out at the thought of not being able to sleep in on the weekend. However, studies have proven that people who go to bed every day same time get up, are less likely to suffer from sleep disorders.
The reason for this is that the inner clock and the body gets used to the wake-up time. You get tired at the right time in the evening and can sleep better. -
Sufficient exercise leads you to slumberland
Spent the whole day in the office, watched some TV after coming home and then off to bed? Not a good idea, because the body needs movement. A short walk in the evening does wonders to get a restful sleep.
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Distract yourself with positive thoughts
Stress, brooding and negative thoughts are what cause most sleep disorders. To prevent them you can calm images in front of your inner eye. Imagine, for example, that you are sitting on a Web on a beautiful See and watch the sunset. Or think of beautiful memories you have with your loved ones to sleep better. If negative thoughts still can not be driven away, monotonous Sheep counting also quite good.
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Avoid the light and you will fall asleep faster
The glare of screens, bedside lamps or neon lights wakes you up and disrupts your body clock in the evening. That's why you should never watch TV until you fall asleep, surf the net at night, or switch on the light when you wake up.
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Do not lose your mind right away
Have you slept badly twice in a row? Are you tired to death but sleep just won't come?
The most important rule: never drive yourself crazy. Your body will get its sleep back. Thoughts like: "Crap, I have to be in top shape tomorrow" or "I'll be dead tired tomorrow" don't help at all and only make you more nervous. Instead try to To stand up and some pages about read or a boring Audiobook to listen until you are tired again. Usually, you get through a day after a restless night much better than you think. However, if the sleep disturbances persist for a noticeably longer period of time, you should consult a doctor.
My conclusion:
Have you now looked at all the tips for falling asleep? Then try to follow a few tricks in the next few days and you will quickly realize that falling asleep has never been so easy. I hope I could help you and wish you a good night and let yourself be carried away into the land of dreams.
Celine is still very young but her thirst for knowledge is unquenchable. She works as a media professional and has been dancing hip hop for 6 years, so Celine is living her dream of a balanced life.
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