You wish a “good night” every evening.For many people, this wish is often just a dream. In Germany, more than 20 million people suffer from problems falling asleep and staying asleep.
In half of those affected, this disorder requires treatment. It affects women twice as often as men; Older people are more likely to suffer from insomnia than younger people. This is also because older people often have a chronic illness that in turn affects sleep. What helps with falling asleep? We’ll give you tips! 13 tips for a healthy sleep
These 13 tips will help you fall asleep and stay asleep:
Ask yourself what’s preventing you from sleeping! Sometimes it is very mundane things that disturb sleep. So check your sleep hygiene: where is the television? How much quiet is there in the bedroom? An inadequately darkened room or too much street noise can have a significant impact on sleep. Find Out How Much Sleep You Really Need! Everyone has a different need for sleep, 6 hours are enough for some, 8 hours for others to feel really relaxed. The normal sleep duration for adults is between 6 and 8 hours.
The older we get, the less sleep we need. Older people often also sleep during the day, which makes their night sleep all the shorter. Don’t sleep longer than necessary, it can do more harm than good. The cycle does not get going and you feel weak. A sleep diary helps.
This gives you an overview of your own sleeping habits and problems. The following should be noted: falling asleep and waking times, length of stay awake, reasons for waking up, sleep quality and extraordinary daily events. Avoid stimulating drinks or alcohol. Alcohol may make you sleepy, but it still disrupts sleep. They wake up at night and find it difficult to get back to sleep.
Coffee and nicotine stimulate and should therefore be reduced in the evening. In addition, you should no longer eat heavy meals in the evening – digestive problems can have a significant impact on sleep. Also, do not eat heavy meals in the evening. Get used to rituals. Recurring rituals are useful to get in the mood for bedtime.
For example, take an evening stroll or read a book to relax. Go to bed at the same time regularly so that you get used to a certain sleep pattern. Physical activity. Physical work during the day makes you tired. Exercise is good for reducing stress. However, vigorous exercise before bed can perk you up; therefore: do sport, but not in the late evening hours. Also, exercise regularly in the fresh air. Provide a comfortable environment. The bedroom is one of the decisive factors for a healthy sleep.
The duvet should be appropriate to the season, the mattress neither too hard nor too soft. Make sure that you feel really comfortable in the bedroom. No mentally strenuous activities before bed. Those who are still busy with exciting work or personal problems in the evening often lie in bed afterwards and cannot switch off. Better to think about difficult things during the day.
Train your sleep rhythm. Going to bed at the same time as often as possible and always setting the alarm clock to the same time in the morning will help you sleep better. Don’t roll around unhappy in bed for long. Sleep cannot be forced. Quite the opposite: the convulsive effort to fall asleep drives the sleep away even more. Anyone who wakes up at night and cannot fall asleep again after a good quarter of an hour should turn on the light and pick up a book or write down tormenting thoughts to banish them from their head.
It is even better to get out of bed – listening to music or ironing makes you sleepy. You don’t go back under the covers until your eyes get heavy. Reduce stress through relaxation. Everyone has their own ideas on how best to relax. Think about what could best help you. Just try out the different offers so that you choose the right one for you. Relaxation techniques such as yoga , autogenic training or meditation help to calm down.
A warm bath makes you tired. When bathing, the water should be 35 to 38 degrees, ten to 20 minutes are sufficient. Added lemon balm , hops, lavender or hay flowers relax and make you sleepy. An old home remedy is a glass of warm milk with honey before going to sleep. And very important: Don’t look at the clock at night – that puts pressure on you and keeps you awake.