Better Sleep – With these 8 Tips & Tricks Relaxing Sleep
Sleep well and wake up rested – often it sounds easier than it actually is for many. Often, the reason for poor sleep is already due to a lack of sleep hygiene. In the following we explain 11 simple tips & tricks with which you will sleep better again.
First of all, we would like to explain to you how our sleep actually works. Our sleep is influenced by many different factors. The reason for this is that our consciousness does not completely turn off during sleep. Even while we sleep, we perceive pain, noise or brightness. Unfortunately, this is the reason why our sleep quality suffers.
Luckily, disturbing factors such as lights and noise can be easily turned off, but not so our psyche. Most people still have a lot of thoughts going through their minds in bed, thinking about their tasks the next day or about the dispute with their partner.
But how exactly are we to solve this problem? For this, we should first of all better understand our sleep.
How does our sleep work? – Sleep briefly explained
Several parts of our brain are involved in our sleep. They release various messenger substances and thus control our sleep-wake rhythm. Three of these messengers are norepinephrine, adenosine and melatonin.
Norepinephrine has an activating effect in our brain and is responsible for waking up in the morning, among other things, and with sufficient payout. When we are awake for a long time, our brain begins to release adenosine. It works against norepinephrine, so it makes us tired. Last but not least, melatonin. Our melatonin mirror rises during the night or our sleep. Although melatonin is not a “tired maker”, although it acts similarly to adenosine, it rather gives us a kind of inner clock. It signals to us when it’s time to go to bed.
Our 8 Tips & Tricks to Help You Sleep Better
Our bedroom has a significant influence on how we sleep at night. The bedroom should be dark and quiet, so that we are disturbed as little as possible by external influences. Noise affects our sleep and sunlight prevents the production of the sleep hormone melatonin. In summer, we should also make sure to keep the bedroom as cool as possible. To do this, keep the windows closed during the day and darken the room. For sufficient fresh air supply and a good indoor climate, ventilate well in the morning and evening.
2. Sleeping utensils
In the case of “accessories”, the cushion should match the shoulder width as well as the neck. It should be as flat as possible so that the spine does not bend too much. We choose the right cover according to our own heat type. If our body stores heat rather and we sweat quickly, a thick blanket is not exactly suitable. Those who freeze quickly should rather reach for a warmer blanket. Your own physique and the sleeping position have an influence on which mattress you should buy. A slatted frame should be individually adjustable as much as possible to support the right body parts. However, the most important tip from our sleep coach Markus Kamps is that you should definitely get advice from the professional. This can give the decisive impulses when searching for the right products.
So-called powernaps can have an extremely positive effect on our concentration, reaction and immune system. So if you are overwhelmed by tiredness in the afternoon, you can just lie down and close your eyes. However, for a maximum of 20 minutes. After that, we should get up again immediately in order to be able to perceive the positive effect of the powernap correctly. As far as possible, one should avoid sleeping on the couch in the evening in front of the TV, because this can lead to permanent sleep or sleep disturbances and make the bed the “enemy”.
We can influence ourselves whether we fall asleep well and quickly. For this it is important to know your own rhythm. If you are really tired, you should go straight to bed without much detours. The time window for bedtime is a maximum of 20 minutes before we are too awake again and run the risk of getting to sleep. By the way: Nobody sleeps completely through. Short waking phases and light sleep are completely normal.
Those who use a mobile phone, tablet or laptop late in bed can often fall asleep badly. This is due to the blue LED light of the displays, which causes a mess of our inner clock and promotes sleep-inhibiting hormones. This tends to reactivate the brain. If available, the blue light filter should be activated on smartphone and co. or, even better, completely dispensed with this type of devices in the bedroom.
Everything that our thoughts revolve around should at best be recorded in a kind of diary. This way we get our heads free and are not prevented from falling asleep. If you are still in bed, you should get up and find a place outside the bedroom to deal with the subject for a short time and then go back to sleep. Thus, the bedroom as a place of rest and relaxation is not “desecrated”.
7. Basic rhythm
For good sleep, it is helpful if we keep to regular sleep times and standing out times. This is especially difficult when working shifts. Shiftworkers should therefore take their bedtimes much more seriously and maintain a basic rhythm. This is achieved, for example, by remaining unchanged from the usual meal times and fixed rituals.
8. Hot milk with honey
While it may sound like Grandma’s old wisdom, it actually helps. A cup of hot milk with honey has a calming and relaxing effect on our body and can thus be perfectly incorporated into our evening ritual.
9. Sleeping pills
This tip is more of a personal concern and a request to you. If you’ve already been toying with the idea of taking sleeping pills, please leave it. Prescription tablets in particular can quickly lead to addiction. The reason for this is that the tablets distribute activating messenger substances on our receptors in the brain and replace them with tired messengers such as melatonin. So far so good, the problem is that our brain constantly forms new receptors and thus an ever higher dose becomes necessary. In addition, the tablets promise only a moment’s success. As soon as they are dropped, everything usually starts all over again. So, please try our 8 or 9 tips & tricks or go directly to a doctor on 🙂
Here is a very good video, which shows the negative aspects of sleeping pills well.
Important: Regardless of the success or failure in implementing these tips & tricks, we recommend professional support from a doctor or sleep expert. Only these can prescribe a targeted treatment to you by means of a diagnosis. With persistent sleep problems is unfortunately not fun and should be taken quite seriously. You can also record your sleep with so-called“sleep trackers”and start keeping a “sleep diary”. This will help you and your doctor to continue to detect abnormalities or patterns in your sleep. However, make sure that the sleep tracker really measures throughout the night and not just singles it out. If you are unsure, then it is best to call the respective provider and get informed.
So, I hope to help you with our 8 tips & tricks for better sleep! Let us know in the comments and also write us topic requests or questions in the comments. We try to process all questions and wishes in our blog 🙂