Do you belong to the 80 percent of working people in Germany who suffer from sleep problems or even sleep disorders? Then these tips for a restful and fast sleep are just right for you.
Only with a peaceful, restful sleep can we get through the day with maximum performance and in a good mood. If we sleep too little or if our sleep quality is impaired, we are tired, bad-tempered and not very productive during the day. Follow these sleep tips to get the most out of your nightly rest.
Table of Contents
3 tips to start sleeping like a baby
1. Eat a sleep-promoting diet
In fact, dinner not only affects your figure, but also your sleep. High- fat foods have a high stomach retention time and can therefore spend up to nine hours in your digestive organ. This not only makes it more difficult to fall asleep, but also reduces the quality of sleep, as your gastrointestinal tract continues to deal with digestion. Ideally, replace the greasy burger with lighter foods with a decent protein content. In addition to eggs, oatmeal is also a real sleep aid, as the cereal flakes stimulate the body to produce the sleep hormone melatoninstimulate. You should be sparing with raw food in the evening, as our digestive tract is occupied with it for quite a long time. Steamed or boiled vegetables are more sleep-inducing.
2. Reach for tools
In addition to a high-quality mattress that shouldn’t be too saggy, a blanket that is breathable but warm enough at the same time also contributes to restful sleep without disturbances. The pillow should not be too thick, but still provide a soft cushion for your head and neck. In addition to this basic equipment, however, there are now additional aids that can help you fall asleep and stay asleep. In addition to sleeping masks and earplugs , heavy weighted blankets ensure that you sleep more peacefully – because underneath you feel hugged and safe. This also relaxes us and can even help with insomnia.
Tip: The Cura Pearl Classic weighted blanket from Cura of Sweden is particularly popular . The blanket, filled with round cut glass beads, envelops your body and exerts gentle pressure on the sensory cells of your skin. This stimulates the increased release of feel-good hormones and has a calming effect. In surveys, 90 percent of users of a weighted blanket from CURA of Sweden state that they sleep better with it .
3. Make your bedroom dark, cool and quiet
Do you turn up the heating in the evenings in winter so that you don’t freeze at night and are nice and warm? That could backfire. Because the dry air from the heating not only causes the mucous membranes in your airways to dry out, but according to sleep researchers, high room temperatures are also counterproductive when it comes to the quality of our sleep . Accordingly, the optimal room temperature is between 16 and 19 degrees Celsius . If you get cold quickly, a thick, warm blanket can help – because of course you don’t want to freeze. Likewise, your bedroom should be as dark as possible and avoid screen time in the last hour before bed. Because even in night mode with a blue light filter, staring at the screen, hearing the sounds and processing information keeps us awake.
