Tips and home remedies to fall asleep

Do you often have trouble falling asleep? Do you lie awake in bed late at night and can’t switch off your thoughts? Below you can find out why this could be and what tips will help you fall asleep.

We spend around a third of our lives sleeping and need the nocturnal rest period to survive and stay healthy. Much about our sleep is still a mystery to science. What is certain, however, is that our body and, above all, our brain is dependent on the different sleep phases, each with different brain wave patterns. This is the only way we can process what we have experienced and store what we have learned in our memory. The immune system is also strengthened during sleep and the growth of new body cells is promoted. Sleep problems are therefore a potential threat to our health.

Sleep problems: Not uncommon in Germany

According to the  DAK health report  from 2017 , 80 percent of all employees in Germany sleep poorly – an alarmingly high number. 10 percent of employees even suffer from the sleep disorder  insomnia . The majority of people in Germany have problems falling asleep and suffer from poor sleep quality. The consequences then catch up with us in everyday life: Tiredness, exhaustion, sick leave and taking sleeping pills are no longer uncommon. We have put together the following tips for you so that you can sleep better again and, above all, fall asleep quickly.

Health: 5 tips and home remedies to fall asleep

1. Take a relaxing walk

Don’t worry: We don’t ask you to perform at your best in order to be able to fall asleep better. On the contrary: intensive physical activity in the hours before going to bed is even counterproductive, stimulates circulation and keeps us awake. In contrast, a relaxed walk in the fresh air can work wonders. The cool air signals to your body that it is almost time to go to bed and you can forget about the stressful day with a quiet stroll.

2. Have the right dinner

For the sake of your sleep, you should avoid foods with a high fat content in the evening. Because the macronutrient fat has the longest stomach retention time and can rumble in your stomach for up to nine hours. Instead of a burger dripping with sauce, lighter meals with a decent protein content are recommended. In addition to eggs, oatmeal is also a real sleep aid , as the whole grain stimulates the body to produce the sleep hormone melatonin. Raw food, on the other hand, is less recommended, as our digestive tract is occupied with it for longer. Steamed or boiled vegetables for dinner are better.

By the way: Certain types of tea can also help you fall asleep. About:

  • lavender
  • chamomile
  • lemon balm
  • valerian

Read here what consequences a lack of sleep can have >>>

3. Breathe yourself to sleep

In order to fall asleep, we need to be relaxed. It sounds so simple at first, but the problem often lies precisely in this supposed banality. Certain breathing techniques can help here because they calm both the mind and the pulse. For example, psychology professor Thomas Loew’s 4-7-11 breathing technique is commonly used and works as follows:

  1. First breathe in for 4 seconds
  2. Then exhale for 7 seconds
  3. Repeat this breathing exercise for at least 11 minutes – if you don’t fall asleep first

4. Smartphone gone, TV off!

Do you like to watch a movie to fall asleep and turn on the night mode of your TV or laptop to filter out the blue light that wakes you up? Then you will surely be disappointed that it doesn’t do much. According to studies , it is true   that short-wave blue light in the evening disrupts our day-night rhythm by suppressing the formation of the sleep hormone melatonin. Therefore, blue light filters also have their right to exist. However, it is not only the light that keeps us awake, but also the consumption and processing of information. For these reasons, the sleep magazine . Also advises avoiding any screen time in the hour before going to bed .

5. Watch your fatigue wave

Since everyone has their own internal clock and thus a very individual circadian rhythm, there are no generally applicable times at which you should ideally go to bed. Such targets can even backfire: If you’re determined to go to bed at 11 p.m., but already feel very tired at 10:15 p.m., you shouldn’t force yourself to stay awake. Because for most of us, fatigue comes in waves about an hour or two apart. Therefore, listen to your body as much as possible and do not ignore the tiredness. You may then only be able to fall asleep much later than you want.

Crystal Waston MD

Crystal Waston has a degree in Cross Media Production and Publishing. At vital.de she gives everyday tips and deals with topics related to women's health, sport, and nutrition.

Leave a Reply

Your email address will not be published. Required fields are marked *

Back to top