Tips for improved sleep

Fall to sleep better, wake up rested and be ready to start your day: we have provided a few practical tips for you here to make sure sleeping disorders have as little chance as possible.

Time – when to go to sleep and when to get up?

Falling to sleep: According to an English study, the optimal time to sleep is between 10.37 p.m. and 7.19 a.m. Nevertheless, each individual has their own biorhythm. It is therefore much more important to get used to a regular sleep-wake cycle and go to bed relaxed. Only this way will you feel rested in the morning.

Waking up: Get used to always waking up at the same time. This is more important than always going to bed at the same time. You should also try not to deviate too greatly from your wake-up time at weekends to ensure that your cycle does not become muddled.

Temperature – how many degrees is ideal for your bedroom?

Falling to sleep: Experts recommend a room temperature of between 15 and 18 degrees Celsius and never of above 20 degrees Celsius. Experiment with what is a comfortable temperature for you, as neither sweating nor freezing will help you enjoy a restful night’s sleep.

Waking up: Do you like to sleep with an open window? No problem. However, it may be the case that you are woken up earlier than necessary by outside noise. Furthermore, noise during the night can also disturb your sleep without you realising it.

Water – warm bath, cold shower

Falling to sleep: A warm bath, for example with lavender or lemon balm, helps to relax you. Lie in warm water of between 35 and 38 degrees Celsius for 10 to 20 minutes. Your body temperature will increase in the bath and then slowly fall again afterwards. This process signals to your brain that it is time to sleep. You should therefore never go to bed with cold feet.

Waking up: A cold shower in the morning awakens your spirits. This shock for your body provides your circulation with an optimal jump-start, increases your heart rate and boosts your blood flow.

Nutrition – which meals at what time?

Falling to sleep: Go to bed with neither a full stomach nor an empty one. In the evening, simply make sure to eat foods that are as easily digestible as possible. Your last large meal should be two hours before you go to bed at the latest to make sure that the digestion phase does not overlap with the sleep phase. You can treat yourself to a glass of wine without worrying. Several glasses of alcohol, however, lead to a restless sleep.

Waking up: Breakfast isn’t a must. Not everybody is hungry after they wake up. You should therefore not force yourself to eat if you don’t want to. It is good, however, to drink something, ideally a glass of water, tea or a freshly pressed fruit juice. If you want some breakfast, treat yourself to something healthy and filling, such as a bowl of muesli.
Electronic devices – how our mobile, tablet, etc. affect us

Falling to sleep: Stick to the so-called “digital sunset”: this should take place two hours before you go to sleep. Specifically: no mobiles, tablets or laptops after this time. While we do not consciously perceive the blue wave lengths emitted by these devices, they keep us awake. Televisions also emit these “sleep deprivers”. Due to the additional distance, however, the effect isn’t as great. The light affects the inhibition of the hormone melatonin via our eyes. The higher our melatonin levels, the more tired we are.

Waking up: Make sure to be woken up as gently as possible, for example with light or music. Don’t use your alarm’s snooze function. You run the risk of falling back to sleep and, depending on your sleep phase, waking up the second time more tired than you did the first. It is better to sleep half an hour longer and then to get up immediately.
Sport – how much exercise is good for us and when?

Falling to sleep: Take part in sport no later than three hours before going to bed. Those who do sport before hitting the sack overstimulate their body, meaning it is then too awake to fall to sleep. This is similarly true for heavy mental work. After sport, we also often feel hungry. The following digestion could have a further detrimental effect on our ability to fall asleep and prevent us enjoying a relaxing night.

Waking up: Sport in the morning provides us with a balanced start to the day as our body distributes endorphins. The exercise doesn’t need to be intensive. A couple of yoga exercises, for example, mobilise the spine and optimally prepare us for the day thanks to the breathing routines and meditation.
Thoughts – how do we turn them off and start them up again?

Falling to sleep: Do you struggle to turn your thoughts off at night and therefore stay awake? Writing can help: Write down what you experienced throughout the day and what is on your mind. Also write down what you want to achieve the following day. Taking notes allows you to relax mentally and achieve peace and order.

Waking up: Work can wait. After waking up, focus on the here and now. For example, on getting up, getting dressed and eating breakfast. You can pick up your notes from the previous evening later and plan your day.
Rituals – regular exercises that help us to wind down and get us going

Falling to sleep: Relaxation techniques like autogenic training, progressive muscle relaxation or simple breathing exercises help us to relax. A relaxation tea or scents such as vanilla and lavender also have a calming effect.

Waking up: Start the new day with a meditation exercise that empowers you for your daily routine. A short work or a jog are very beneficial. We also get positive energy if we take the time to stretch for a minute. This frees us from our curled up sleeping position.

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