The neighbors are once again too loud, the wall clock in the hallway is somehow funny and your thoughts are always in a circle. Since you can hardly fall asleep and if at all, you wake up again and again. Unfortunately, almost 80% of Germans know this problem. chronic sleep disorders but not only affect our ability to perform and concentrate during the day, but make us sick in the long run. You definitely have to do something about it as soon as possible. Today we have put together 10 super easy and effective tips to fall asleep for you.
Our tips for falling asleep help you in such cases
1 # It depends on your own sleep ritual!
The good, old one Sheep counting does not come by chance. This is an old sleep ritual that helps us fall asleep faster, putting our everyday thoughts aside and adjusting to a quiet, monotonous thought process. In this way we relax and get tired faster.
The same thing happens when we count backwards or read a relaxing book. Footbath is also one of the most popular rituals to fall asleep, especially after a busy, long day in the office.
Your sleep book should not be a horror or action bestseller
2 # Pay attention to a regular sleep rhythm
It would be best to go to bed at the same time, at least during the week, and get up. So our”internal clock”gets used to it and falling asleep works much easier, as if by itself. It is important that you do not eat at least 2 hours before going to bed or at least not digestible food. For if something is difficult for you in the stomach, this has a negative effect on your sleep quality.
Light in the stomach, light in sleep
3 # Relax and let go are the nuts and bolts when falling asleep
Relaxation techniques such as autogenic training, breathing exercises and meditation help you not only to keep the day balanced and in a good mood, but also to sleep much easier and faster. You can also meditate or relax directly on the bed or on a special seat cushion. The Savasana is one of the best yoga postures, which is recommended as a complete relaxation before falling asleep, provided you already know them a little.
Include a short meditation in your sleep ritual!
Savasana is perfect for yoga beginners to fall asleep
4 # Drink a sleeping tea
Alone or in pairs to drink tea always fun and somehow slows down the time. That’s why a night’s sleep in the evening is the perfect sleep aid, even for passionate coffee drinkers or just for them. The list of medicinal herbs and spices recommended for a good night’s sleep is quite long. Our favorites are lavender, lemon balm, passionflower and hops. Just try it out which tea is most effective for you.
A good sleep tea can work wonders
5 # Take a warm aroma bath
Aromatherapy has been on everyone’s lips for a long time and you’ve probably had your own experience with it, or maybe you have not? But then it is high time to do so. Natural lavender oil as well as a warm bath with homemade lavender bath bombs are considered classics when it comes to effective tips for falling asleep.
The fragrant healing power of Provence
6 # A tried-and-tested home remedy – honey with milk
In grandma’s time, warm milk with honey was considered a popular home remedy when falling asleep. Today, that has hardly changed. Many mothers and grandmothers give milk and milk to their children and grandchildren again and again honey , provided they have none Lactose intolerance. Others prefer warm cocoa with almond milk – as the case may be. So, if you do not like tea, have no problem with dairy products or just need a change, you should try milk and honey at bedtime.
A popular bedtime classic for young and old
7 # Do not force it to fall asleep!
If you despite relaxation techniques , Falling asleep, milk and honey or the good old sleepbook, you probably need a new sleep strategy and number 7 in our tips for falling asleep. Sleep can not be forced and the handle to sleeping pills and co. You should only venture after a detailed consultation with your doctor or psychotherapist. So, what to do?
Do not keep an eye on the alarm clock – it just increases the internal pressure and keeps you awake even longer. Do not stay in bed for more than 10-15 minutes if you can not fall asleep. Better get up and go to a quiet activity instead. If you do not feel like reading the night, ironing or similar may help.
The main thing – no compulsion to fall asleep
8 # Write circulating thoughts in a worry booklet
Not for nothing will such a booklet too Grübel diary called. Because in it you can collect your worries, annoying problems or disappointments. After writing it down: fold the book and put it in the drawer. Alternatively, write uncomfortable thoughts and worries on a blank sheet of paper, reread it, then rip the paper and throw it away. It is a kind of annihilation and so you mentally disconnect yourself with the unnecessary.
Important: Never ask open questions and everyday worries to bed!
Best then keep your worry book then really in a safe place at home!
9 # Banish electronic devices from the bedroom
Electromagnetic smog Unfortunately, in our digitized and innovative world, it is already commonplace almost everywhere. Not only in the office are harmful to health rays, but also from your own cell phone and wireless constantly electromagnetic waves are emitted. At least try to ban electrosmog from your sleeping oasis. So, keep your cell phone away from your head, switch to flight mode and even better leave it in another room. TV, tablet and laptop have lost nothing in your bedroom. In addition, you can buy a salt crystal lamp or a Pyramid of schungite gemstone to get. These neutralize electromagnetic radiation and ensure a pleasant and healthy room climate.
The book would be the better choice here
10 # Shock ventilation and darken the windows
Speaking of pleasant room climate in the bedroom: proper ventilation and adequate darkening of the windows are of fundamental importance. It is recommended especially in the cold season, the windows in the bedroom and also generally at home no longer tilted, but rather to perform a 10-minute Stoßlüften. This saves energy costs and at the same time prevents the formation of White horse in the bedroom in front. In addition, at night, also ensure a pleasant room temperature of around 18-19 degrees.
And what you should generally consider in the bedroom to be able to sleep even better, you will learn here ,
If you feel a little cooler, put warm winter socks on while sleeping!
A sliced lemon next to the bed additionally helps for a better sleep
For occasional sleep disorders, try our 10 tips to fall asleep. And see which ones are most effective for you. If you generally have problems falling asleep, then in the evening you should not consume caffeinated drinks such as coffee, cola and green tea, alcohol and energy drinks. Scary movies, too heavy, fat and sugar-rich food and sports at late hours are also known sleep killer, which you should avoid in the evening best.
And if all these tips do not help, try not to put yourself under additional pressure. Instead of thinking of bad causes and risks, consult your doctor or therapist.
We wish you a simple fall asleep and a restful night’s sleep.
Sleep well and stay healthy!