Sleep more restfully: These are the 5 biggest sleep disruptors
According to the Federal Statistical Office , 25 percent of the adult population in Germany suffer from sleep disorders. There are countless reasons for this: from physical causes to stress and mental illnesses. However, there are also small but crucial factors that can negatively affect our sleep. Luckily, these can be easily switched off. We reveal the 5 biggest sleep disruptors :
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1. Media as a disruptive factor
We already expected that: using a smartphone, TV or laptop directly before falling asleep is not particularly conducive to restful sleep . This is due to the so-called blue light of the display, which is unnaturally bright and disrupts the release of the sleep hormone melatonin. Studies confirm that REM sleep is significantly reduced when we use electronic media shortly before falling asleep.
2. Stimulating sport
Of course sport is basically good and healthy for our body. Exercise even makes it easier to fall asleep ! However, the time between training and going to bed plays an important role. Because during the workout, our body produces hormones that keep us awake. After all, we make an effort and get the circulation going at full speed. In order to get to rest in time in the evening and to achieve an ideal sleep quality, we should therefore focus on relaxed activities late in the evening. A pleasant evening walk is better than a hard workout at this time.
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3. Keeping work awake
The work-life balance generally plays a major role in our mental and physical health. And sleep is also influenced by our work habits. If you work late in the evening and still go through the to-do list for the next working day in bed, you have to reckon with a reduced sleep quality. A clear head, eight hours of sleep and a portion of relaxation make us all the more productive and focused the next day.
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4. Deceptive alcohol
Even if you sometimes like to drown your sorrows in a glass of red wine and fall into bed pleasantly foggy: this does the quality of our night’s sleep no favors. The misleading name “nightcap” reduces REM sleep in the first half of the night and also increases the risk of snoring. In addition, we have to pee more often and get thirsty. So the constant waking up and dehydration from alcohol is by no means a real sleep aid.
5. Uncomfortable temperature
If you are tired, you freeze and would like to snuggle up warm. Nevertheless, the temperature in the bedroom should be slightly lower than in the living room. Ideally, it is between 16 and 19 degrees – not warmer. This has a positive effect on the quality of our sleep and our brain also benefits from the cooler environment, as it is better supplied with blood.
