Good sleep is essential because it affects well-being and is a prerequisite for the regeneration of the body after a hard day. But: Not everyone who sleeps badly suffers from sleep disorders. Only when the quality and duration of sleep are permanently disturbed is it called a sleep disorder. The next day, concentration and performance may be impaired. The causes of restless sleep include depression, respiratory and lung diseases, or even diffuse pain. Living conditions also play an essential role, and so excessive stress and consumer behavior influence sleep. People who cannot fall asleep or who often wake up at night and find it difficult to get back to sleep are looking for solutions to be able to sleep better again finally. Read here how this can be done.
1. Sufficient movement
A full-time job and a stressful family life can be demanding, and you cannot always manage your own needs in everyday life. Sufficient exercise is important for a restful sleep. Because if you move too little during the day, you often feel restless in the evening. Integrate sport or an evening walk into your everyday life to exercise regularly. People who work in the office and rarely move away from their desks particularly benefit from this tip and find more peace of mind before going to bed.
2. Eat and drink properly
In connection with better sleep, sleep hygiene is often mentioned. It starts with the right absorption of nutrients. Those who have sleep problems should avoid caffeinated drinks such as coffee, black tea, or cola at least four hours before bedtime. The same applies to the consumption of alcohol because it can shorten the deep sleep phases and lets you wake up early. Eating hearty meals can also contribute to sleep problems. It is difficult to sleep well on a full stomach after all the body is still busy with the digestive process. It is better to eat something light in the evening and be careful not to eat about two hours before bedtime.
3. Come to rest
Before you go to bed, you should rest. Fixed rituals can help you with this. Introduce an evening ritual that gives you relaxation - this could be a pleasant bath or meditation, for example. The evening ritual should help you to hide external influences and the experiences of the day. The more consciously you perceive yourself and your needs, the better you can live the moment and let go of everyday stress. Media such as television, the computer, or the smartphone also cause unrest. Switch these devices off consciously in the evening and let go of the thought of missing something. Your chosen evening ritual is supposed to provide relaxation before going to bed. Listen to your body and then go to sleep when you are tired. If you have trouble sleeping, a fixed bedtime can help your body get used to going to bed regularly and sleep better.
Many people like to listen to radio plays or podcasts to fall asleep. If you are one of them, try to do without it - at least for a while - and indulge in calm. Even the most innocent radio play requires attention when listening and can help troubled people not to switch off. If you do not like silence, you can use natural sounds. It sounds like falling rain or the sound of the sea are well known and famous. You can listen to this sound for free at various streaming providers, or you can use a small speaker with preset sounds.
4. Lying comfortably
Your bedroom should be a place where you can feel comfortable and relax. Good sleep is, therefore, related to the right bed and lying comfort.
Flexible spelled pillow
The wrong pillow can also cause few or no rest periods at night. A spelled pillow could help people who have problems with their neck muscles, shoulders, or spine. In contrast to conventional pillows, these pillows are filled with grain and adapt individually to the head, neck, and shoulders with every movement. The filling of the spelled pillow is breathable and breathable so that moisture can be optimally absorbed and transported away.
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