Another sleepless night? Doesn’t warm milk and sheep counting help you fall asleep? Then try our 4 tips for better sleep.
Remove negative thoughts
Do you just want to fall asleep quickly to be ready for the coming day? Instead, you throw yourself up and turn in bed. It’s annoying – but it’s no surprise if you take your problems such as worries about money, relationships or stress at work with you to bed. So try to banish all stressful thoughts from your mind and your bedroom. But that doesn’t mean you need to put your worries aside. Just the opposite. Instead, consciously engage with them at certain times of the day. And the emphasis is on “day”. If you suppress your problems, they will not disappear in the air. You will be overtaken when you do not have the opportunity to be actively distracted.
Get out of bed if you have trouble sleeping
If you can’t fall asleep, don’t stay in bed for long. Why? There is a risk that the brain associates a period of rest with insomnia in the long run – not good conditions for better sleep. If you do not fall asleep after 15-20 minutes, get up and do something relaxing, if not boring. The task makes you sluggish, get tired and you can sleep. Light household chores such as sorting laundry or preparing a sofa are suitable for relaxing. You can also put a comfortable chair next to the bed, grab a not-so-exciting book, and read a few pages. Just don’t make it too exciting or intimidating, because then you won’t be able to fall asleep again from the excitement.
No alcohol and heavy meals before bed
Too much beer or a glass of wine after work can kill sleep. Although many people can often fall asleep better after a glass or two of beer, it doesn’t last forever. Alcohol reduces brain activity and turns off the carousel of thoughts. That way you will fall asleep faster. But the effect often does not last, because the first quiet half of the night is often followed by a restless second half. This is because your body has to do two things: break down alcohol and regenerate. In addition, alcohol increases the urge to urinate and dries the body. You have to go to the bathroom often at night or you are extremely thirsty, which naturally disturbs your sleep.
Pay attention to your biorhythm
If you want to sleep well, balance your biorhythm. More and more people are sitting in dimly lit offices during the day, taking too few breaks and not getting enough light. In the evening, nothing gets better: lie on the couch while the light in the living room is too strong and the TV flashes. The unnatural cycle of light you are exposed to on a daily basis keeps you awake at night. Lack of exercise makes the rest for bad sleep. So what to do? Breathe in the fresh air during your lunch break. Walking in the countryside also improves your work performance. Even small exercises during a break improve your biorhythm. Dim lighting conditions in the evening prepare your body for sleep. This will help you fall asleep faster.