Sleep better: five tips for more restful sleep

Good night
What can I do to get a better sleep? Five tips for a good night’s sleep

Good sleep is important because it influences our wellbeing and is a prerequisite for the regeneration of the body after a strenuous day. But: Not everyone who sleeps poorly suffers from insomnia. One speaks of a sleep disorder only when the quality and duration of sleep are permanently disturbed. The next day, your ability to concentrate and perform may be impaired. Causes of restless sleep are, for example, depression, respiratory and lung diseases or even diffuse pain. Living conditions also play an important role and excessive stress and consumer behavior influence sleep. Affected people who cannot fall asleep or who wake up frequently at night and have difficulty finding their way back to sleep are looking for solutions to finally be able to sleep better again. Read here how to do this.

1. Get enough exercise

A full-time job and a stressful family life can be demanding and you may not always manage to look after your own needs on a day-to-day basis. Adequate exercise is, however, important for a good night’s sleep. Because those who exercise too little during the day often feel restless in the evening. Integrate sport or an evening walk into your everyday life in order to exercise regularly. People who work in the office and rarely move away from their desks will particularly benefit from this tip and find more rest before going to bed.

2. Eat and drink properly

Sleep hygiene is often mentioned in connection with better sleep. It starts with the correct absorption of nutrients. If you have trouble sleeping, you should avoid drinks containing caffeine such as coffee, black tea or cola for at least four hours before going to bed. The same applies to the consumption of alcohol, because it can shorten the phases of deep sleep and lets you wake up early. Eating hearty meals can also contribute to sleep problems. It is difficult to sleep well on a full stomach, after all, the body is still busy with the digestive process. Better to eat something light in the evening and be careful not to eat about two hours before you go to bed.

3. Come to rest

Before you go to bed you should calm down. Fixed rituals can help you with this. Introduce an evening ritual that allows you to relax – this could be a pleasant bath or meditation, for example. The evening ritual should help you to ignore external influences and the experiences of the day. The more consciously you are aware of yourself and your needs, the better you can live in the moment and let go of everyday stress. Media like that too TV, the computer or the smartphone cause unrest. Consciously switch off these devices in the evening and let go of the thought of missing out. Your self-chosen evening ritual should provide relaxation before going to bed. Listen to your body and then go to sleep when you are tired. If you have trouble sleeping, a fixed bedtime can help the body get used to going to bed regularly and sleep better.

Many people like to listen to radio plays or podcasts when they fall asleep. If you are one of them, try to do without it – at least for a while – and to indulge in calm. Even the most innocuous radio play requires careful listening and can help prevent restless people from switching off. If you don’t like the silence, you can fall back on the sounds of nature. Sounds like falling rain or the sound of the sea are well-known and popular. You can listen to this sound for free from various streaming providers, or you can use one small speaker with preset sounds.

4. Lie comfortably

Your bedroom should be a place where you can feel comfortable and calm down. Good sleep is therefore also linked to the right bed and lying comfort.

Flexible spelled pillow

Few or no rest periods at night can also be caused by the wrong pillow. People who have problems with their neck muscles, shoulders or even their spine could be one Spelled pillows help. In contrast to conventional pillows, these pillows are filled with grain and adapt individually to the head, neck and shoulders with every movement. The filling of the spelled pillow is breathable and air-permeable, so moisture can be optimally absorbed and transported away.

Soothing weight blanket

In the special Cover there are durable, hypoallergenic and non-toxic glass beads or plastic balls that weigh down the duvet. In this way they exert deep pressure on the vegetative nervous system and have a calming effect.

Optimize mattress

If you share the bed, you may compromise 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 to lie comfortably on, it can be with an upholstered one Mattress pad add to. On the one hand, the mattress is better protected and, on the other hand, it becomes a little softer without losing its firmness.

5. Indoor climate

The temperature and humidity of the bedroom also have an impact on well-being. Make sure the air isn’t too dry. If you freeze at night and don’t want to open the window, you can humidifier put in the bedroom, which counteracts too dry air.

The room temperature should also not be too cold or warm, because the wrong room climate can lead to sleep disorders. Especially in summer, bedrooms heat up when the rays of the sun come in. That is why it is important to keep the curtains closed during the day. Are best suited heat insulating curtainsthat keep the warmth in the room in winter and ensure that the room stays pleasantly cool in summer. In addition, these curtains darken reliably and are also useful for all sleepers who prefer darkness to sleep better.

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