In the middle of the night, your eyes go to the alarm clock – no time to lie awake in bed. But sleep is a long time coming , that’s why the thought carousel is circling. According to a Forsa survey, 53 percent of Germans do not find their sleep restful. You cannot fall asleep in the evening, you toss and turn in bed restlessly at night or you wake up much too early in the morning. Many important processes take place in the body when we sleep – and that takes time. Ideally, at least seven hours. During this time, a huge workshop goes into operation: cells are renewed during sleep, information is anchored in the memory and problems are thought through, growth hormones are released, the lipid metabolism is regulated, the immune system is built up and fresh blood is produced.
If you sleep less than 4-5 hours per night, the risk of diabetes , cardiovascular diseases and obesity increases. A deficiency makes us more susceptible to infections, makes us unfocused, forgetful and easily irritable. Sleep disorders should therefore be taken seriously. “Anyone who sleeps poorly four to seven times a week for several months and is also less efficient during the day should see a doctor,” advises Prof. Göran Hajak, chief physician at the Clinic for Psychiatry, Psychosomatic Medicine and Psychotherapy in Bamberg. Because physical causes, such as hormone fluctuations or an overactive thyroid gland, can also keep us from getting a good night’s sleep. If such physical reasons could be ruled out, you should try the following strategies:
Table of Contents
Here are our tips for better sleep
1. Create a sleep paradise
If you sleep with your partner in a double bed, everyone should get their own high-quality mattress. Take advantage of the offer to try it out for a few days before you buy it. When it comes to bed linen and nightwear, it is best to use natural materials such as cotton, linen and silk. These absorb moisture well and release it again quickly. In small apartments, the bedroom is often used as a storage room. This is not a good idea as you should feel comfortable and enjoy staying there. That’s why the desk has no place in the bedroom. Bed drawers create storage space, thorough mucking out can’t hurt either. If you like to read a little more in bed, it’s better to grab a paper book or an indirectly lit e-book reader, because computer light sends wake signals into your eyes. Absolute darkness does not necessarily have to prevail for a good night’s sleep. However, if street lamps shine directly into the bedroom, it is worth installing opaque curtains or blinds. According to sleep researchers, the ideal room temperature at night is 18 degrees. It is best to ventilate for a quarter of an hour immediately before going to bed. And because cold feet are a sleep killer: a warm foot bath with aromas of lavender, rose or neroli oil made from bitter orange blossoms is a great way to relax and fall asleep.
2. Build yourself a place of rest
The bedroom should ideally be in the quietest corner of the house or apartment. If this cannot be arranged, floor-to-ceiling curtains, green plants and carpets serve as sound absorbers. Investing in soundproof windows and doors pays off to block out traffic noise. For hardship cases, eg if your neighbors are very noisy: You can also line the bedroom with natural insulating materials such as wood fiber boards, hemp or cellulose. Get advice from a specialist retailer. The noise problem is often right next to you. In order for you to be able to sleep at night, the snorer would have to be sedated. A change in sleeping position usually brings a lot. Lying on your side is ideal. It can help with back sleepers either switch to a very flat pillow or jack up the bed by four to six inches at the head end. Just try which of the two methods works better. Doctors also have the option of prescribing dental splints or breathing masks. Depending on the cause of the snoring, only an operation can help, such as a nose job or a palatal tightening or reduction. Incidentally, the polluter himself is not bothered by the sounds, which can reach the volume of a jackhammer. Because the organism produces the sound itself, it is not perceived as a potential hazard. But snoring can be a sign of dangerous sleep apnea. Those affected often have breathing pauses lasting minutes and the body is not supplied with oxygen evenly. The result: difficulty concentrating, High blood pressure and an increased risk of stroke and heart attack. Until things finally calm down here, earplugs (try different models) remain the most important utensil for the poor witnesses.
3. Make friends with yourself
Karen Wolf
The relaxation therapist and naturopath for psychotherapy runs a practice in Germering near Munich.
“Stress in itself is not harmful, but only permanent stress and a lack of regeneration,” says Karin Wolf, alternative practitioner for psychotherapy from Germering. “If the stress system is constantly activated and can no longer switch to relaxation mode, it affects our sleep.” She therefore advises activating the body’s own calming system. “A big problem is that we do everything on the side. We are caught in a hamster wheel and are driven through the day multitasking. Mindfulness, on the other hand, is the ability to be conscious in the here and now,” explains the expert. But that has to be learned. Start by consciously perceiving and enjoying with all your senses. Example: making tea. Celebrate every step: settle in, take in the flavors, feel the warm cup between your hands, the fragrant steam in your nose. Try to taste the individual ingredients. Also, treat yourself to small units every day in which you are just in the moment – without music, smartphones and the like. Another point is self-compassion. “Basically, it’s about making friends with yourself, not seeing yourself too critically and judging yourself too quickly,” says Karin Wolf. Perfectionistic people are more prone to sleep disorders because they often put a lot of pressure on themselves. “Every day contains something positive,” says the naturopath. “If you then consciously remind yourself of that before you go to sleep and take the good feelings associated with it to sleep, that’s a good conclusion.” Try to taste the individual ingredients. Also, treat yourself to small units every day in which you are just in the moment – without music, smartphones and the like. Another point is self-compassion. “Basically, it’s about making friends with yourself, not seeing yourself too critically and judging yourself too quickly,” says Karin Wolf. Perfectionistic people are more prone to sleep disorders because they often put a lot of pressure on themselves. “Every day contains something positive,” says the naturopath. “If you then consciously remind yourself of that before you go to sleep and take the good feelings associated with it to sleep, that’s a good conclusion.” Try to taste the individual ingredients. Also, treat yourself to small units every day in which you are just in the moment – without music, smartphones and the like. Another point is self-compassion. “Basically, it’s about making friends with yourself, not seeing yourself too critically and judging yourself too quickly,” says Karin Wolf. Perfectionistic people are more prone to sleep disorders because they often put a lot of pressure on themselves. “Every day contains something positive,” says the naturopath. “If you then consciously remind yourself of that before you go to sleep and take the good feelings associated with it to sleep, that’s a good conclusion.” in which you are just in the moment – without music, smartphone and Co. Another point is self-compassion. “Basically, it’s about making friends with yourself, not seeing yourself too critically and judging yourself too quickly,” says Karin Wolf. Perfectionistic people are more prone to sleep disorders because they often put a lot of pressure on themselves. “Every day contains something positive,” says the naturopath. “If you then consciously remind yourself of that before you go to sleep and take the good feelings associated with it to sleep, that’s a good conclusion.” in which you are just in the moment – without music, smartphone and Co. Another point is self-compassion. “Basically, it’s about making friends with yourself, not seeing yourself too critically and judging yourself too quickly,” says Karin Wolf. Perfectionistic people are more prone to sleep disorders because they often put a lot of pressure on themselves. “Every day contains something positive,” says the naturopath. “If you then consciously remind yourself of that before you go to sleep and take the good feelings associated with it to sleep, that’s a good conclusion.” says Karen Wolf. Perfectionistic people are more prone to sleep disorders because they often put a lot of pressure on themselves. “Every day contains something positive,” says the naturopath. “If you then consciously remind yourself of that before you go to sleep and take the good feelings associated with it to sleep, that’s a good conclusion.” says Karen Wolf. Perfectionistic people are more prone to sleep disorders because they often put a lot of pressure on themselves. “Every day contains something positive,” says the naturopath. “If you then consciously remind yourself of that before you go to sleep and take the good feelings associated with it to sleep, that’s a good conclusion.”
Free your stomach and head from all burdens
Tips against insomnia
4. Let your stomach rest too
Make a habit of not eating too late and avoiding foods that cause gas, such as cabbage, sauerkraut and legumes, as well as foods high in fat and sugar. Tangerines and oranges are also not suitable as bedtime treats, because fruit acid stimulates the circulation. On the other hand, foods such as cashew nuts, oatmeal, soybeans, cocoa, salmon and peas have a beneficial effect. They contain the sleep-promoting messenger L-tryptophan. The supposed nightcap of large amounts of alcohol quickly leads to a state similar to anaesthesia, but healthy sleep looks different . With alcohol in the blood, the blood sugar level drops rapidly and the stress hormone adrenaline is released. Consequence: The important, restorative deep sleep phase is missing, we wake up in the morning exhausted.
5. Use snooze aids with caution
If you don’t get any rest for several nights in a row, you should talk to your doctor. “The stress level in the early evening decides whether you sleep at night. That’s why it sometimes makes sense to take a low-dose sedative in the early evening hours. Above all, naturopathic products act as gentle sleep aids,” says Prof. Hajak. Especially when inner tension is to blame for the insomnia, homeopathic or herbal remedies can help. Lavender in particular, but also passion flower, valerian, hops and lemon balm help to relax, but are not addictive, as many fear. “The following applies to chemical substances: If you take a tablet three to five times a week, you won’t become dependent on it,” says Prof. Hajak. “However, patients with chronic and severe insomnia in particular need this therapy,suffer from severe insomniathat their well-being and performance during the day is permanently disturbed,” explains the specialist in neurology, psychiatry and sleep medicine. A distinction is made between hypnotics (e.g. benzodiazepines such as Valium, antihistamines, melatonin antagonists) and psychotropic drugs with a sedating effect (e.g. antidepressants, neuroleptics). “Hypnotics improve sleep, but not necessarily daytime well-being. But the question of the day is also part of the modern measure of recording sleeping pills,” explains Hajak. None of these variants are free of side effects. They should always be taken strictly as directed. Benzodiazepines in particular quickly become addictive, suppress deep sleep and can trigger anxiety. So-called Z-substances, a class of preparations beginning with “Z” (zolpidem, zopiclone, zaleplon),
Last but not least:
With all the good tips, the most important thing is that you don’t think about it too much. Sleep cannot be forced by reason or will alone . Rather, the pressure of having to sleep at all costs does the exact opposite – and we certainly don’t find any rest. It’s like shopping: If you search desperately, you won’t find anything. If you relax and let something come your way, you will discover the greatest things. Or – applied to sleeping – you can finally sleep again at night.
