Everyone spends about a third of their life sleeping. In this state, the body regenerates, gains new strength, stores what it has learned and strengthens the immune system. If this process is permanently disrupted by problems falling asleep and/or staying asleep, this can have a very negative effect on the entire organism. This article therefore reveals which evening rituals work wonders to enjoy a restful sleep.
Problems falling asleep and staying asleep lead to long-term health consequences
It is not surprising that a long-term lack of sleep leads to physical and mental problems. Why lack of sleep harms the body is easy to answer. On the one hand, sleep disorders completely disrupt the entire daily rhythm, on the other hand, mood deteriorates, listlessness increases, concentration drops and the body is exposed to permanent stress. This affects blood pressure, which increases as a result. In addition, people with insomnia often appear pale, sick and shaky. The following evening rituals serve to prevent these external and health symptoms.
Table of Contents
1. A warm bath before bed
A very good relaxation aid after a long, tiring day is a warm bath. This is best done in subdued, low light so that the body, mind and soul switch to energy-saving mode. The warmth of the water ensures a pleasant feeling of well-being that spreads to the tips of your toes. A phase of deep relaxation follows, which should definitely be used immediately after the bath in order to go to bed and fall asleep refreshed.
2. Small aids for insomnia
If you don’t want to leave anything to chance, you can also use over-the-counter sleeping pills to promote good, healthy sleep. They help you fall asleep more easily, sleep through the night relaxed and ultimately wake up more refreshed. It is important here that the sleeping pills should only be used for short-term treatment. Visit Montavit.com for more information on how to properly use over-the-counter sleeping pills .
3. Bring a new scent into the bedroom
To put yourself in a relaxed state, a new fragrance in the bedroom can work wonders. Especially when the body remembers this smell for a long time and finally associates it with a comfortable night’s sleep. Recommended scents for the bedroom are, for example, lavender or vanilla. But the smell of freshly washed laundry can also induce a pleasantly relaxed state.
4. Going to sleep at the same time
In almost every everyday life there is one or the other routine. Whether it’s going to work, coming home or cleaning the house at the weekend, body, mind and soul are trained for it at some point. This is also great for an evening ritual to help you sleep better. For example, it is always worth going to bed at the same time. Both body and mind remember this time the more regularly the ritual is performed. The result is that the body gets tired at exactly 9:00 p.m. or 9:30 p.m. and glides gently into the land of dreams.
5. A spoonful of honey before bed
Chips, chocolate and Co. are typical snacks for a cozy TV evening. Unfortunately, these are sometimes heavy in the stomach. Walnuts or a spoonful of honey, for example, are much better than bedtime snacks. The latter can also be enjoyed in a warm beverage such as hot milk or a soothing chamomile tea if needed. Honey contains glucose, which prevents the production of wakefulness hormones. Walnuts are high in tryptophan, which stimulates melatonin production.
6. Just a light supper before bed
Basically, it’s a good idea to stop eating too hearty or greasy food before bed. The introduction of a light dinner can also become a ritual. This is how the body knows that this is the last meal before sleep. It is also important that this evening meal is eaten at least 3 hours before going to bed. Otherwise it can happen that the digestive tract causes sleep problems.
7. Go offline after a certain time
Nowadays, most people are busy with their smartphones in the evening. Check an update on the social networks here, send a message there and quickly edit a photo of the dog at the same time. As a result, the eyes are constantly directed to the small display with the bluish shimmering illumination. This keeps your body awake. Therefore, it makes sense to simply go offline after a certain time and put the smartphone aside until the next day. The same applies to the television, by the way. If you sit in front of the TV for too long in the evening and follow your favorite series, you will often have problems sleeping. On the one hand this is due to the bluish light, on the other hand it is due to series or films that stir up the mind before going to bed.
8. Indoor plants for better sleep
Establishing indoor plants in the bedroom is less of an evening ritual and more of a furnishing issue . However, these have been proven to help with problems falling asleep and staying asleep. Fragrant specimens such as jasmine are used to calm and help with anxiety and excitement. Indoor plants also help to make the air in the bedroom cleaner and purer. It is much easier to fall asleep and sleep through the night when the room climate is pleasant.
9. Walk before bed
For dog owners, going for a walk before bed is often part of their normal evening routine. Both the fresh air and the light activity ensure relaxation.
10. Relaxation exercises
According to the DGSM (German Society for Sleep Research and Sleep Medicine) , problems falling asleep and staying asleep can be optimally alleviated and permanently improved through relaxation exercises, meditation or regular physical exercise. It is important, however, that the desired technique is best used under professional guidance the first time. In this way, interested parties can be sure that the exercises are carried out correctly. In the course of time, the exercises should be carried out daily – if necessary right before going to bed – so that the body can rest.
Tip : If you want to find out your individual sleep type, you can do an informative test here .
